4x20sec sprints

• Cycling
• 1h 32mTime
• 185Stress
• 1.10Intensity
• 85Popularity

About this workout

These 4x20 second sprints are a brutal way to build your top-end punch and raw sprinting power, perfect for those rolling sprints or hill sprints when you need to close gaps. Use this workout to boost your anaerobic capacity and lactate tolerance for race day kicks and breakaways.

Workout structure

• 15 min @ 55% (55w)
• 4X
  • 20 sec @ 300% (300w)
  • Rest 1:40 min @ 55% (55w)
• 10 min @ 55% (55w)
• 4X
  • 20 sec @ 300% (300w)
  • Rest 1:40 min @ 55% (55w)
• 10 min @ 55% (55w)
• 4X
  • 20 sec @ 300% (300w)
  • Rest 1:40 min @ 55% (55w)
• 10 min @ 55% (55w)
• 4X
  • 20 sec @ 300% (300w)
  • Rest 1:40 min @ 55% (55w)
• 15 min @ 55% (55w)