rest 40sec @ 65% FTP
rest 30sec @ 65rpm, 65% FTP
rest 20sec @ 65% FTP
Stress points: 57
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.
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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