Anaerobic

20/40's & 2 x 1min Capacity Effort

  • Cycling
  • 40mTime
  • 44Stress
  • 0.81Intensity
  • 120Popularity

About this workout

This savage workout features 10 sets of 20 seconds at a blistering 160% FTP, helping you build the kick to close gaps and raw sprinting power. Perfect for sharpening your anaerobic capacity for those race kicks and breakaways when the pressure is on.

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Workout structure

  • 1 min @ 40% (40w)
  • 1 min @ 47% (47w)
  • 1 min @ 54% (54w)
  • 1 min @ 62% (62w)
  • 1 min @ 69% (69w)
  • 1 min @ 76% (76w)
  • 1 min @ 83% (83w)
  • 1 min @ 91% (91w)
  • 1 min @ 98% (98w)
  • 1 min @ 105% (105w)
  • 2 min @ 40% (40w)
  • 10X
    • 20 sec @ 160% (160w)
    • 40 sec @ 30% (30w)
  • 2X
    • 5 min @ 40% (40w)
    • 1 min @ 140% (140w)
  • 1:12 min @ 50% (50w)
  • 1:12 min @ 44% (44w)
  • 1:12 min @ 40% (40w)
  • 1:12 min @ 36% (36w)
  • 1:12 min @ 30% (30w)