5x20x30/30

• Cycling
• 2h 42mTime
• 215Stress
• 0.89Intensity
• 41Popularity

About this workout

This workout is a savage test of your anaerobic capacity, featuring five sets of 20 intervals at a blistering 129.6% FTP, perfect for building the explosive kick needed to close gaps and power through race kicks. Ideal for athletes looking to develop raw sprinting power and lactate tolerance, it's a brutal addition to your training arsenal when preparing for high-intensity efforts or breakaways.

Workout structure

• 15 min @ 54% (54w)
• 20X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 56% (56w)
• 8 min @ 56% (56w)
• 20X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 56% (56w)
• 8 min @ 56% (56w)
• 20X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 56% (56w)
• 8 min @ 56% (56w)
• 20X
  • 30 sec @ 130% (130w)
  • 30 sec @ 56% (56w)
• 8 min @ 56% (56w)
• 20X
  • 30 sec @ 130% (130w)
  • 30 sec @ 56% (56w)
• 15 min @ 55% (55w)