FullPoP Keagan

• Cycling
• 1h 31mTime
• 124Stress
• 0.90Intensity
• 40Popularity

About this workout

The FullPoP Keagan workout delivers a brutal anaerobic challenge with four hard, one-minute efforts at 100% FTP, perfect for building the kick to close gaps and enhancing your raw sprinting power. This session is ideal for sharpening your top-end punch ahead of race day or group ride sprints.

Workout structure

• 20 min @ 45% (45w)
• 4X
  • 1 min @ 100% (100w)
  • 3 min @ 55% (55w)
• 2 min @ 55% (55w)
• 5 sec @ 250% (250w)
• 55 sec @ 48% (48w)
• 10 sec @ 250% (250w)
• 50 sec @ 55% (55w)
• 15 sec @ 195% (195w)
• 45 sec @ 55% (55w)
• 20 sec @ 185% (185w)
• 40 sec @ 55% (55w)
• 25 sec @ 165% (165w)
• 35 sec @ 55% (55w)
• 30 sec @ 150% (150w)
• 30 sec @ 55% (55w)
• 35 sec @ 135% (135w)
• 25 sec @ 55% (55w)
• 40 sec @ 123% (123w)
• 20 sec @ 55% (55w)
• 45 sec @ 115% (115w)
• 15 sec @ 55% (55w)
• 50 sec @ 110% (110w)
• 10 sec @ 55% (55w)
• 55 sec @ 105% (105w)
• 5 sec @ 55% (55w)
• 1 min @ 100% (100w)
• 1 min @ 55% (55w)
• 55 sec @ 105% (105w)
• 5 sec @ 55% (55w)
• 50 sec @ 110% (110w)
• 10 sec @ 55% (55w)
• 45 sec @ 115% (115w)
• 15 sec @ 55% (55w)
• 40 sec @ 123% (123w)
• 20 sec @ 55% (55w)
• 35 sec @ 135% (135w)
• 25 sec @ 55% (55w)
• 30 sec @ 150% (150w)
• 30 sec @ 55% (55w)
• 25 sec @ 165% (165w)
• 35 sec @ 55% (55w)
• 20 sec @ 185% (185w)
• 40 sec @ 55% (55w)
• 15 sec @ 195% (195w)
• 45 sec @ 55% (55w)
• 10 sec @ 250% (250w)
• 50 sec @ 55% (55w)
• 5 sec @ 250% (250w)
• 55 sec @ 48% (48w)
• 5 min @ 55% (55w)
• 5 sec @ 250% (250w)
• 55 sec @ 48% (48w)
• 10 sec @ 250% (250w)
• 50 sec @ 55% (55w)
• 15 sec @ 195% (195w)
• 45 sec @ 55% (55w)
• 20 sec @ 185% (185w)
• 40 sec @ 55% (55w)
• 25 sec @ 165% (165w)
• 35 sec @ 55% (55w)
• 30 sec @ 150% (150w)
• 30 sec @ 55% (55w)
• 35 sec @ 135% (135w)
• 25 sec @ 55% (55w)
• 40 sec @ 123% (123w)
• 20 sec @ 55% (55w)
• 45 sec @ 115% (115w)
• 15 sec @ 55% (55w)
• 50 sec @ 110% (110w)
• 10 sec @ 55% (55w)
• 55 sec @ 105% (105w)
• 5 sec @ 55% (55w)
• 1 min @ 100% (100w)
• 1 min @ 55% (55w)
• 55 sec @ 108% (108w)
• 5 sec @ 55% (55w)
• 50 sec @ 110% (110w)
• 10 sec @ 55% (55w)
• 45 sec @ 115% (115w)
• 15 sec @ 55% (55w)
• 40 sec @ 123% (123w)
• 20 sec @ 55% (55w)
• 35 sec @ 135% (135w)
• 25 sec @ 55% (55w)
• 30 sec @ 150% (150w)
• 30 sec @ 55% (55w)
• 25 sec @ 165% (165w)
• 35 sec @ 55% (55w)
• 20 sec @ 185% (185w)
• 40 sec @ 55% (55w)
• 15 sec @ 195% (195w)
• 45 sec @ 55% (55w)
• 10 sec @ 250% (250w)
• 50 sec @ 55% (55w)
• 5 sec @ 250% (250w)
• 55 sec @ 48% (48w)