Sprints 3x4x0.10@400w

• Cycling
• 1h 2mTime
• 54Stress
• 0.72Intensity
• 70Popularity

About this workout

This workout features rolling sprints with 3 sets of 4 × 10 seconds at a brutal 241% FTP, designed to build raw sprinting power and lactate tolerance for those critical moments when you need to close gaps or launch a breakaway. Perfect for cyclists looking to enhance their top-end punch in races or group rides.

Workout structure

• 20 min @ 63% (63w) 85 rpm
• 4X
  • 10 sec @ 241% (241w) 85 rpm
  • Rest 2 min @ 52% (52w)
• 3 min @ 54% (54w) 85 rpm
• 4X
  • 10 sec @ 241% (241w) 85 rpm
  • Rest 2 min @ 52% (52w)
• 3 min @ 54% (54w) 85 rpm
• 4X
  • 10 sec @ 241% (241w) 85 rpm
  • Rest 2 min @ 52% (52w)
• 10 min @ 40% (40w) 65 rpm