Anaerobic

20 minute warm-up

  • Cycling
  • 20mTime
  • 15Stress
  • 0.67Intensity
  • 25Popularity

About this workout

This 20-minute warm-up features short, intense bursts of 15 seconds at 130% FTP, ideal for priming your anaerobic system before a hard effort like a 20-minute FTP test. It’s a crucial prep tool to boost your kick and prepare for those gnarly group ride sprints or race kicks.

Duck_Johnson

Workout structure

  • Warm-Up 5 min @ 45% (45w)
  • 1 min @ 60% (60w)
  • Cooldown 1 min @ 65% (65w)
  • 1 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 2 min @ 45% (45w)
  • 2X
    • 15 sec @ 130% (130w)
    • 1 min @ 45% (45w)
  • 15 sec @ 130% (130w)
  • 3:15 min @ 45% (45w)