20 SEC. ZONE 5 BY 40 SEC. TEMPO INTERVALS

• Cycling
• 1h 4mTime
• 71Stress
• 0.81Intensity
• 45Popularity

About this workout

These 20-second VO2 max sprints followed by 40-second tempo intervals will push your aerobic ceiling while building the stamina to keep pace on demanding climbs and intense group rides. Perfect for those looking to elevate their performance without overcooking, this workout brings a solid mix of intensity and endurance.

Workout structure

• 5 min @ 55% (55w)
• 5 min @ 75% (75w)
• 5 min @ 105% (105w)
• 2 min @ 55% (55w)
• 30 sec @ 120% (120w)
• 2 min @ 55% (55w)
• 5 sec @ 150% (150w)
• 3 min @ 55% (55w)
• 4X
  • 20 sec @ 120% (120w)
  • Rest 40 sec @ 90% (90w)
• 5 min @ 55% (55w)
• 4X
  • 20 sec @ 120% (120w)
  • Rest 40 sec @ 90% (90w)
• 5 min @ 55% (55w)
• 4X
  • 20 sec @ 120% (120w)
  • Rest 40 sec @ 90% (90w)
• 5 min @ 55% (55w)
• 15 min @ 75% (75w)