Olan -4

• Cycling
• 45mTime
• 55Stress
• 0.86Intensity
• 20Popularity

About this workout

Olan -4 delivers a brutal anaerobic workout with 3 sets of 17 explosive 15-second efforts at 150% FTP, perfect for building that raw sprinting power and lactate tolerance. Ideal for those looking to kick hard during group ride sprints or finish line charges.

Workout structure

• 3 min @ 50% (50w)
• 1:30 min @ 95% (95w)
• 1 min @ 40% (40w)
• 15 sec @ 130% (130w)
• 30 sec @ 40% (40w)
• 15 sec @ 140% (140w)
• 30 sec @ 40% (40w)
• 15 sec @ 150% (150w)
• 2:30 min @ 40% (40w)
• 17X
  • 15 sec @ 150% (150w)
  • 15 sec @ 40% (40w)
• 15 sec @ 150% (150w)
• 4 min @ 40% (40w)
• 17X
  • 15 sec @ 150% (150w)
  • 15 sec @ 40% (40w)
• 15 sec @ 150% (150w)
• 4 min @ 40% (40w)
• 17X
  • 15 sec @ 150% (150w)
  • 15 sec @ 40% (40w)
• 15 sec @ 150% (150w)
• 1 min @ 40-30% (40-30w)