2x 10x 20/40 @150

• Cycling
• 46mTime
• 48Stress
• 0.78Intensity
• 35Popularity

About this workout

This workout features a punishing main set of 2 sets of 9 × 20 seconds at 150% FTP, with short 40-second recoveries, designed to build your kick to close gaps and improve raw sprinting power. Perfect for those savage race finishes or hard group ride efforts where you need that top-end punch to break away from the pack.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 50-80% (50-80w)
• 10 sec @ 150% (150w)
• 3 min @ 50% (50w)
• 9X
  • 20 sec @ 150% (150w)
  • Rest 40 sec @ 50% (50w)
• 20 sec @ 150% (150w)
• 5 min @ 50% (50w)
• 9X
  • 20 sec @ 150% (150w)
  • Rest 40 sec @ 50% (50w)
• 20 sec @ 150% (150w)
• 10 min @ 50% (50w)