Anaerobic

20/40

  • Cycling
  • 52mTime
  • 41Stress
  • 0.68Intensity
  • 25Popularity

About this workout

This workout features intense 20-second efforts at 130.4% FTP, designed to build your kick for closing gaps and boosting your raw sprinting power. Perfect for sharpening your top-end punch before a race or enhancing your ability to respond to attacks during group rides.

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Workout structure

  • 15 min @ 50% (50w)
  • 6X
    • 20 sec @ 130% (130w)
    • Rest 40 sec @ 51% (51w)
  • Rest 3 min @ 51% (51w)
  • 6X
    • 20 sec @ 130% (130w)
    • Rest 40 sec @ 51% (51w)
  • 3 min @ 51% (51w)
  • 6X
    • 20 sec @ 130% (130w)
    • Rest 40 sec @ 51% (51w)
  • 3 min @ 51% (51w)
  • 10 min @ 51% (51w)