Anaerobic

10x20s@200%

  • Cycling
  • 1h 0mTime
  • 73Stress
  • 0.85Intensity
  • 150Popularity

About this workout

This punishing workout builds your explosive kick and raw sprinting power with 8 intervals of 20 seconds at a blistering 200% FTP, perfect for closing gaps in racing or powering through breakaways. It's a must-do for developing lactate tolerance and enhancing your top-end punch when the competition heats up.

PatrickBateman

Workout structure

  • 2 min @ 40-50% (40-50w)
  • 5 min @ 60% (60w)
  • 20 sec @ 100% (100w)
  • 1 min @ 60% (60w)
  • 20 sec @ 125% (125w)
  • 1 min @ 60% (60w)
  • 20 sec @ 150% (150w)
  • 2 min @ 60% (60w)
  • 20 sec @ 200% (200w)
  • 3 min @ 65% (65w)
  • 8X
    • 20 sec @ 200% (200w)
    • 4 min @ 65% (65w)
  • 20 sec @ 200% (200w)
  • 6 min @ 60% (60w)
  • 4 min @ 50% (50w)