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FRNKLN - January 6

3min from 30 to 50% FTP

20sec @ 105% FTP

3min from 50 to 70% FTP

20sec @ 115% FTP

3min from 70 to 80% FTP

20sec @ 125% FTP

5min @ 85rpm, 60% FTP

8x 20sec @ 130% FTP,
40sec @ 65% FTP

5min @ 85rpm, 70% FTP

8x 30sec @ 85rpm, 120% FTP,
30sec @ 65rpm, 65% FTP

5min @ 85rpm, 60% FTP

8x 40sec @ 110% FTP,
20sec @ 65% FTP

6min from 65 to 40% FTP

Workout overview

Duration: 55m

Stress points: 63

Zone distribution

Z1: 9m

Z2: 32m

Z3: 1m

Z4: -

Z5: 6m

Z6: 7m

17%

57%

11%

13%

Author: Franklin Bespoke

Who is ready to SPRINT?!

This is a workout you can use to build your seated power, work on your sprints or use to simulate attacks or counter attacks. Make sure you have your FTP set correctly. We start with the normal warm up plus a couple of higher watt spikes thrown in, this should get you up to speed.

Main Workout:
8x 20on 40off @ 130% of FTP - 5min rest
8x 30on 30off @ 120% of FTP - 5min rest
8x 40on 20off @ 110% of FTP - warm down

Each should be challenge a but also achieveable, use the rest periods to concentrate on your cadence, HR and breathing, all of which should be smooth and regular. Enjoy!

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