Anaerobic

20 x 30" FTP + 5' FTP

  • Cycling
  • 40mTime
  • 46Stress
  • 0.83Intensity
  • 30Popularity

About this workout

This brutal workout of 20 x 30 seconds at 100% FTP will build your kick to close gaps and enhance your raw sprinting power, making it perfect for race-day scenarios and those gnarly group ride surges. Use it to boost your lactate tolerance and top-end punch when you need to respond to attacks or launch your own breakaways.

richardjanssen

Workout structure

  • Warm-Up 5 min @ 40-85% (40-85w)
  • 3X
    • Warm-Up 6 sec @ 175% (175w) 115 rpm
    • Warm-Up 54 sec @ 40% (40w)
  • Warm-Up 2 min @ 40% (40w)
  • 20X
    • 30 sec @ 100% (100w)
    • 30 sec @ 75% (75w)
  • 5 min @ 100% (100w)
  • 5 min @ 75-40% (75-40w)