CFo 2x (6x45'' @150%)

• Cycling
• 1h 8mTime
• 101Stress
• 0.94Intensity
• 15Popularity

About this workout

This brutal anaerobic workout features two sets of 6 x 45 seconds at 150% FTP, pushing your sprinting power and lactate tolerance to the limit. Perfect for closing gaps in races or preparing for those hard kicks in a group ride, it builds the kick you'll need when the race heats up.

Workout structure

• 5 min @ 50-75% (50-75w)
• 5 min @ 75-83% (75-83w)
• 10 min @ 83% (83w)
• 5X
  • 30 sec @ 95% (95w)
  • Rest 1 min @ 65% (65w)
• 2 min @ 83% (83w)
• 6X
  • 45 sec @ 150% (150w)
  • Rest 1 min @ 65% (65w)
• 3 min @ 75% (75w)
• 6X
  • 45 sec @ 150% (150w)
  • Rest 1 min @ 65% (65w)
• 10 min @ 75% (75w)
• 5 min @ 75-65% (75-65w)