2min Free 0.20 Sprint v.4

• Cycling
• 10mTime
• 13Stress
• 0.89Intensity
• 30Popularity

About this workout

This workout features two tough 2-minute efforts at 80% FTP, perfect for building the kick to close gaps and boost your raw sprinting power. A great addition for race day prep or to sharpen your response for those brutal 40/20 sprints in training.

Workout structure

• Warm-Up 2 min @ 60% (60w) 75-95 rpm
• Free-ride 20 sec @ 130% (130w) 100-140 rpm
• Rest 2 min @ 70% (70w) 75-95 rpm
• Free-ride 20 sec @ 140% (140w) 100-140 rpm
• Rest 2 min @ 80% (80w) 75-95 rpm
• Free-ride 20 sec @ 150% (150w) 100-140 rpm
• Rest 2 min @ 80% (80w) 75-95 rpm
• Free-ride 20 sec @ 160% (160w) 100-140 rpm
• Cooldown 40 sec @ 50% (50w) 75-90 rpm