6x20:10 Sprints

• Cycling
• 1h 3mTime
• 115Stress
• 1.04Intensity
• 30Popularity

About this workout

This workout features a punishing main set of 6 × 20-second sprints at 200% FTP, perfect for building the explosive kick needed to close gaps during rolling sprints or fend off competitors. It’s a classic way to develop raw sprinting power and lactate tolerance, making it ideal for race kicks or dynamic group ride scenarios.

Workout structure

• 10 min @ 45-75% (45-75w)
• 2 min @ 55% (55w)
• 3X
  • 30 sec @ 110% (110w) 110 rpm
  • Rest 1 min @ 55% (55w)
• 2 min @ 55% (55w)
• 6X
  • 20 sec @ 200% (200w)
  • 10 sec @ 350% (350w)
  • 7 min @ 55% (55w)