20s S6

• Cycling
• 1h 14mTime
• 74Stress
• 0.77Intensity
• 15Popularity

About this workout

This workout packs a punch with its 20-second sprints at 150% FTP, perfect for building that explosive kick needed to close gaps or make a breakaway during races. Incorporate this gnarly anaerobic session into your routine to boost your raw sprinting power and lactate tolerance.

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