Anaerobic

Pratfall 60 + 6 Sprints

  • Cycling
  • 1hTime
  • 40Stress
  • 0.63Intensity
  • 16Popularity

About this workout

The Pratfall workout features rolling sprints with 15-second anaerobic bursts at 150% FTP, perfect for building your kick to close gaps and develop raw sprinting power. Incorporate this gnarly session into your training for those crucial race kicks or to sharpen your finishing speed.

Kquix12

Workout structure

  • Warm-Up 7 min @ 40% (40w)
  • Warm-Up 3 min @ 60% (60w)
  • 2 min @ 66% (66w)
  • 5 min @ 55% (55w)
  • 2 min @ 64% (64w)
  • 5 min @ 63% (63w)
  • 3 min @ 63% (63w)
  • 4X
    • 5 sec @ 100% (100w)
    • 15 sec @ 150% (150w)
    • 1 min @ 50% (50w)
  • Cooldown 5 sec @ 100% (100w)
  • 15 sec @ 150% (150w)
  • 1 min @ 50% (50w)
  • 5 min @ 55% (55w)
  • 1 min @ 51% (51w)
  • 5 min @ 60% (60w)
  • 5 sec @ 100% (100w)
  • 15 sec @ 150% (150w)
  • 2 min @ 66% (66w)
  • 5 min @ 55% (55w)
  • 2 min @ 64% (64w)
  • 2:20 min @ 50% (50w)
  • 3:40 min @ 40% (40w)