20:10 at 500 watts 3 sets of 8

• Cycling
• 41mTime
• 59Stress
• 0.93Intensity
• 20Popularity

About this workout

This brutal anaerobic workout features 3 sets of 8 bursts at a savage 173.6% FTP, perfect for building the kick needed to close gaps during races or group rides. Ideal for developing raw sprinting power and lactate tolerance, it's a must for those looking to enhance their top-end punch.

Workout structure

• 10 min @ 30-59% (30-59w)
• 3X
  • 20 sec @ 111% (111w)
  • Rest 1 min @ 52% (52w)
• 8X
  • 20 sec @ 174% (174w)
  • Rest 10 sec @ 31% (31w)
• 5 min @ 47% (47w)
• 8X
  • 20 sec @ 174% (174w)
  • Rest 10 sec @ 31% (31w)
• 5 min @ 47% (47w)
• 8X
  • 20 sec @ 174% (174w)
  • Rest 10 sec @ 31% (31w)
• 5 min @ 50-30% (50-30w)