Anaerobic

FRC_4x_9x15seg170FTP1x10s200FTP_75TSS_1h

Cycling
56mTime
75Stress
0.89Intensity
90Popularity

About this workout

This brutal FRC workout cranks your power with ten sets of short, intense 15-second efforts at 170% FTP, perfect for developing that explosive kick needed to close gaps or launch a breakaway. Ideal for cyclists looking to boost their raw sprinting power and lactate tolerance while maximizing training time.

tnc1970

Workout structure

3 min @ 40-50% (40-50w)
3 min @ 60% (60w)
1 min @ 100% (100w)
1 min @ 50% (50w)
1 min @ 110% (110w)
1 min @ 50% (50w)
1 min @ 120% (120w)
4 min @ 50% (50w)
15 sec @ 170% (170w)
20 sec @ 55% (55w)
15 sec @ 170% (170w)
20 sec @ 55% (55w)
2X
- 15 sec @ 170% (170w)
- 20 sec @ 55% (55w)
15 sec @ 170% (170w)
20 sec @ 55% (55w)
2X
- 15 sec @ 170% (170w)
- 20 sec @ 55% (55w)
15 sec @ 170% (170w)
20 sec @ 55% (55w)
15 sec @ 170% (170w)
20 sec @ 55% (55w)
10 sec @ 200% (200w)
5 min @ 60% (60w)
2X
- 15 sec @ 170% (170w)
- 20 sec @ 55% (55w)
15 sec @ 170% (170w)
20 sec @ 55% (55w)
2X
- 15 sec @ 170% (170w)
- 20 sec @ 55% (55w)
15 sec @ 170% (170w)
20 sec @ 55% (55w)
2X
- 15 sec @ 170% (170w)
- 20 sec @ 55% (55w)
15 sec @ 170% (170w)
20 sec @ 55% (55w)
10 sec @ 200% (200w)
5 min @ 60% (60w)
15 sec @ 170% (170w)
20 sec @ 55% (55w)
2X
- 15 sec @ 170% (170w)
- 20 sec @ 55% (55w)
15 sec @ 170% (170w)
20 sec @ 55% (55w)
2X
- 15 sec @ 170% (170w)
- 20 sec @ 55% (55w)
15 sec @ 170% (170w)
20 sec @ 55% (55w)
2X
- 15 sec @ 170% (170w)
- 20 sec @ 55% (55w)
10 sec @ 200% (200w)
5 min @ 60% (60w)
15 sec @ 170% (170w)
20 sec @ 55% (55w)
15 sec @ 170% (170w)
20 sec @ 55% (55w)
2X
- 15 sec @ 170% (170w)
- 20 sec @ 55% (55w)
15 sec @ 170% (170w)
20 sec @ 55% (55w)
2X
- 15 sec @ 170% (170w)
- 20 sec @ 55% (55w)
15 sec @ 170% (170w)
20 sec @ 55% (55w)
15 sec @ 170% (170w)
20 sec @ 55% (55w)
10 sec @ 200% (200w)
5 min @ 65-40% (65-40w)