20 minute warm up

• Cycling
• 20mTime
• 83Stress
• 1.57Intensity
• 31Popularity

About this workout

This gnarly 20-minute warm-up features 2×60 seconds at 114% FTP, priming your legs with a raw kick to tackle that 40/20 effort or 20-minute FTP test. Perfect for sharpening your sprinting power and lactate tolerance before hard efforts or races.

Workout structure

• 5 min @ 114% (114w)
• 2 min @ 140% (140w)
• 2 min @ 165% (165w)
• 2 min @ 191% (191w)
• 1:30 min @ 216% (216w)
• 30 sec @ 245% (245w)
• 2 min @ 114% (114w)
• 2X
  • 6 sec @ 267% (267w)
  • 1 min @ 114% (114w)
• 6 sec @ 267% (267w)
• 2:42 min @ 114% (114w)