20 SEC. ZONE 6 INTERVALS

• Cycling
• 1h 4mTime
• 68Stress
• 0.79Intensity
• 75Popularity

About this workout

Push your limits with 20-second Zone 6 intervals that build raw sprinting power and lactate tolerance, perfect for closing gaps in a race or delivering a killer punch in a sprint finish. This workout is a brutal yet effective way to develop the anaerobic capacity needed for those gnarly last-minute attacks or breakaways.

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 @ 150% (150w)
  • Rest 40 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 4X
  • 20 sec @ 150% (150w)
  • Rest 40 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 4X
  • 20 sec @ 150% (150w)
  • Rest 40 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 15 min @ 75% (75w)