anaerobic

2 x 20 with Bursts + 3 x 5 all out

  • Cycling
  • 2h 0mTime
  • 155Stress
  • 0.88Intensity
  • 20Popularity

About this workout

This workout features a classic main set of 2 x 20 minutes at 95% FTP, punctuated by anaerobic bursts, perfect for building that explosive kick to close gaps during group rides or race scenarios. It's a savage way to boost your raw sprinting power and lactate tolerance while testing your limits with 3 x 5 minutes all-out efforts.

Danny Moore

Workout structure

  • 15 min @ 50% (50w)
  • 2X
    • 20 min @ 95% (95w)
    • 10 min @ 50% (50w)
  • 3X
    • 5 min @ 125% (125w)
    • 5 min @ 50% (50w)
  • 15 min @ 50% (50w)