Anaerobic

Sprints - 15 seconds @ 225% FTP

  • Cycling
  • 59mTime
  • 62Stress
  • 0.79Intensity
  • 40Popularity

About this workout

This workout features a series of hard-hitting 15-second sprints at 230% FTP, designed to build your raw sprinting power and lactate tolerance—perfect for closing gaps in group rides or executing race kicks. With solid recoveries, this session is a staple for developing the anaerobic capacity needed for those gnarly moments on the road.

Erne

Workout structure

  • Warm-Up 2 min @ 50% (50w)
  • Cooldown 2 min @ 60% (60w)
  • 2 min @ 70% (70w)
  • 1 min @ 50% (50w)
  • 2 min @ 80% (80w)
  • 1 min @ 50% (50w)
  • 1 min @ 100% (100w)
  • 1 min @ 50% (50w)
  • 30 sec @ 110% (110w)
  • 1 min @ 50% (50w)
  • 30 sec @ 130% (130w)
  • 1 min @ 50% (50w)
  • 15 sec @ 160% (160w)
  • 3 min @ 50% (50w)
  • 15 sec @ 75% (75w)
  • 15 sec @ 230% (230w)
  • 3:15 min @ 40% (40w)
  • 7X
    • 15 sec @ 75% (75w)
    • 15 sec @ 230% (230w)
    • 3:45 min @ 40% (40w)
  • 15 sec @ 75% (75w)
  • 15 sec @ 230% (230w)
  • 4 min @ 40% (40w)
  • 15 sec @ 75% (75w)
  • 15 sec @ 230% (230w)
  • 3 min @ 40% (40w)