8 x FRC x 4 min 20kj

• Cycling
• 1h 19mTime
• 127Stress
• 0.98Intensity
• 225Popularity

About this workout

This brutal 8 x FRC workout pushes your anaerobic limits with 7 sets of 4 minutes at 122% FTP, honing your raw sprinting power and lactate tolerance. Perfect for closing gaps in group rides or ramping up your top-end punch for those race-winning kicks.

Workout structure

• 15 min @ 30-90% (30-90w)
• 2 min @ 30% (30w)
• 5 min @ 100% (100w)
• 3X
  • 2 min @ 30% (30w)
  • 4 min @ 122% (122w)
• Rest 2 min @ 30% (30w)
• 4 min @ 120% (120w)
• 2X
  • Rest 2 min @ 30% (30w)
• 2X
  • 4 min @ 122% (122w)
  • Rest 2 min @ 30% (30w)
• 2X
  • 4 min @ 120% (120w)
  • Rest 2 min @ 30% (30w)
• 5 min @ 20% (20w)