VO2Max

x4 Rattlesnake (Hard-Start/Fast-Start)

  • Cycling
  • 1h 26mTime
  • 111Stress
  • 0.88Intensity
  • 1,598Popularity

About this workout

This gnarly workout features hard-start intervals that push your aerobic ceiling with 4 sets of 3×30 seconds at 120% FTP, perfect for simulating race kicks and breakaway efforts. Use it to boost your capacity for those critical moments when the pace surges, making it a must-try for any serious cyclist.

MFJ_Atsushi

Workout structure

  • Warm-Up 4 min @ 40-50% (40-50w)
  • Active 4 min @ 65% (65w)
  • Active 4 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 4 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 4 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 4 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 8 min @ 50% (50w)