2 x 20 Tempo @ 83% with Sprint Finish

• Cycling
• 1h 5mTime
• 68Stress
• 0.79Intensity
• 55Popularity

About this workout

This workout features 2 x 20 minutes at a solid tempo pace, capped off with a gnarly 30-second anaerobic sprint finish to build your kick for closing gaps or launching breakaways. Perfect for race preparation, this mix of sustained effort and high-intensity work will sharpen your top-end power without overcooking your legs.

Workout structure

• 5 min @ 40-50% (40-50w)
• 30 sec @ 75% (75w)
• 2X
  • 30 sec @ 50% (50w)
  • 30 sec @ 95% (95w)
• 2:30 min @ 50% (50w)
• 20 min @ 83% (83w)
• 5 min @ 50% (50w)
• 20 min @ 83% (83w)
• 2X
  • 30 sec @ 153% (153w)
  • 1:30 min @ 50% (50w)
• 30 sec @ 153% (153w)
• 5:30 min @ 50-30% (50-30w)