Rattlesnake (Hard-Start/Fast-Start)
- Cycling
- 1hTime
- 81Stress
- 0.90Intensity
- 582Popularity
About this workout
Rattlesnake features hard-start intervals that push your limits with short bursts at 120% FTP, perfect for developing your aerobic ceiling and raw power for those explosive race kicks. This workout is essential for cyclists looking to enhance their performance in group rides and time trials where every second counts.
Workout structure
- Warm-Up 3 min @ 40-50% (40-50w)
- Active 3 min @ 65% (65w)
- Active 3 min @ 80% (80w)
- Active 20 sec @ 120% (120w)
- Active 30 sec @ 40% (40w)
- Active 30 sec @ 120% (120w)
- Active 30 sec @ 40% (40w)
- Active 40 sec @ 120% (120w)
- Active 2:45 min @ 50% (50w)
- Active 1 min @ 140% (140w)
- 3X
- Active 15 sec @ 40% (40w)
- Active 30 sec @ 120% (120w)
- 3X
- Rest 15 sec @ 40% (40w)
- Active 30 sec @ 117% (117w)
- 3X
- Rest 15 sec @ 40% (40w)
- Active 30 sec @ 114% (114w)
- 3X
- Rest 15 sec @ 40% (40w)
- Active 30 sec @ 112% (112w)
- 3X
- Rest 15 sec @ 40% (40w)
- Active 30 sec @ 110% (110w)
- Active 3 min @ 50% (50w)
- Active 1 min @ 140% (140w)
- 3X
- Active 15 sec @ 40% (40w)
- Active 30 sec @ 120% (120w)
- 3X
- Rest 15 sec @ 40% (40w)
- Active 30 sec @ 117% (117w)
- 3X
- Rest 15 sec @ 40% (40w)
- Active 30 sec @ 114% (114w)
- 3X
- Rest 15 sec @ 40% (40w)
- Active 30 sec @ 112% (112w)
- 3X
- Rest 15 sec @ 40% (40w)
- Active 30 sec @ 110% (110w)
- Active 3 min @ 50% (50w)
- Active 1 min @ 140% (140w)
- 3X
- Active 15 sec @ 40% (40w)
- Active 30 sec @ 120% (120w)
- 3X
- Rest 15 sec @ 40% (40w)
- Active 30 sec @ 117% (117w)
- 3X
- Rest 15 sec @ 40% (40w)
- Active 30 sec @ 114% (114w)
- 3X
- Rest 15 sec @ 40% (40w)
- Active 30 sec @ 112% (112w)
- 3X
- Rest 15 sec @ 40% (40w)
- Active 30 sec @ 110% (110w)
- Active 3 min @ 50% (50w)