VO2-W8 (20-minute Time Trial)

• Cycling
• 1h 10mTime
• 80Stress
• 0.82Intensity
• 140Popularity

About this workout

This brutal workout ramps up your anaerobic capacity with short, explosive efforts, perfect for closing gaps in a group ride or making those race-winning kicks. Use this 20-minute time trial as a staple for improving your sprinting power and lactate tolerance, ideal for those crucial moments when you need to dig deep.

Workout structure

• 10 min @ 65% (65w)
• 3X
  • 10 sec @ 180% (180w)
  • Rest 1 min @ 65% (65w)
• 2 min @ 65% (65w)
• 5 min @ 113% (113w)
• 15 min @ 50% (50w)
• 20 min @ 98% (98w)
• 15 min @ 50% (50w)