20s Sprinters Tempo

• Cycling
• 36mTime
• 52Stress
• 0.93Intensity
• 15Popularity

About this workout

This workout features a punishing main set of 20-second all-out sprints designed to build your anaerobic capacity and top-end punch, perfect for closing gaps in a race or launching a breakaway. Incorporate this into your training for a savage boost to your sprinting power and lactate tolerance, ideal for those intense moments when every second counts.

Workout structure

• 4 min @ 40% (40w)
• 4X
  • 20 sec @ 200% (200w)
  • Rest 40 sec @ 40% (40w)
• 4 min @ 40% (40w)
• 4X
  • 20 sec @ 200% (200w)
  • Rest 40 sec @ 40% (40w)
• 4 min @ 40% (40w)
• 4X
  • 20 sec @ 200% (200w)
  • Rest 40 sec @ 40% (40w)
• 4 min @ 40% (40w)
• 4X
  • 20 sec @ 200% (200w)
  • Rest 40 sec @ 40% (40w)
• 4 min @ 40% (40w)