anaerobic

20 max test

  • Cycling
  • 50mTime
  • 76Stress
  • 0.96Intensity
  • 85Popularity

About this workout

This brutal 20 max test is designed to push your limits with short, intense efforts at 200% FTP, building your raw sprinting power and lactate tolerance. Perfect for sharpening your kick for closing gaps in races or group rides, it’s an essential benchmark to gauge your anaerobic capacity.

mjgb

Workout structure

  • 3 min @ 30-50% (30-50w)
  • 3 min @ 50-70% (50-70w)
  • 2 min @ 70-90% (70-90w)
  • 1 min @ 100% (100w)
  • 2 min @ 30% (30w)
  • 6 sec @ 200% (200w)
  • 1:54 min @ 30% (30w)
  • 30 sec @ 100% (100w)
  • 1:30 min @ 30% (30w)
  • 30 sec @ 110% (110w)
  • 3 min @ 30% (30w)
  • 20 min @ 100% (100w)
  • 4 min @ 30% (30w)
  • 2X
    • 6 sec @ 200% (200w)
    • 1:54 min @ 30% (30w)
  • 6 sec @ 200% (200w)
  • 2:54 min @ 30% (30w)