Anaerobic

20/40s

  • Cycling
  • 50mTime
  • 58Stress
  • 0.83Intensity
  • 40Popularity

About this workout

This gnarly 20/40s workout cranks up your anaerobic capacity with hard-hitting 20-second efforts at 154% FTP, perfect for building the kick to close gaps during races. Incorporate this into your training for a raw sprinting power boost and lactate tolerance that will pay off during those intense finish-line charges.

Sarnecki

Workout structure

  • Warm-Up 5 min @ 25-64% (25-64w) 90 rpm
  • Active 5 min @ 70% (70w) 85 rpm
  • Active 3 min @ 61% (61w)
  • Active 2 min @ 73% (73w)
  • 10X
    • Active 20 sec @ 154% (154w) 85 rpm
    • Free-ride 40 sec @ 60% (60w)
  • Active 5 min @ 61% (61w)
  • 10X
    • Active 20 sec @ 154% (154w) 85 rpm
    • Free-ride 40 sec @ 60% (60w)
  • Active 5 min @ 61% (61w)
  • Cooldown 5 min @ 59-25% (59-25w)