Anaerobic

20/40s [50 mins]

  • Cycling
  • 50mTime
  • 44Stress
  • 0.72Intensity
  • 539Popularity

About this workout

This gnarly anaerobic workout features intense 20-second efforts at 145% FTP, pushing your sprinting power and lactate tolerance to the limit, with brief recoveries to keep you sharp. Perfect for developing the kick needed to close gaps during race scenarios or group rides.

Anna Abram

Workout structure

  • Warm-Up 10 min @ 40-60% (40-60w)
  • 10X
    • Active 20 sec @ 145% (145w)
    • Rest 40 sec @ 40% (40w)
  • Active 10 min @ 55% (55w)
  • 10X
    • Active 20 sec @ 145% (145w)
    • Rest 40 sec @ 40% (40w)
  • Cooldown 10 min @ 60-40% (60-40w)