5x5x20/10s120%

• Cycling
• 45mTime
• 39Stress
• 0.72Intensity
• 2,567Popularity

About this workout

This intense VO2 max workout features 5 sets of 4×20 seconds at 120% FTP, pushing your aerobic ceiling while developing the capacity needed for those steep climbs and race kicks. Perfect for riders looking to elevate their performance in time trials or competitive group rides, it’s a challenging yet essential part of your training arsenal.

Workout structure

• 5 min @ 50% (50w)
• 3 min @ 60% (60w)
• 2 min @ 70% (70w)
• 1 min @ 100% (100w)
• 3 min @ 50% (50w)
• 4X
  • 20 sec @ 120% (120w)
  • 10 sec @ 40% (40w)
• 20 sec @ 120% (120w)
• 4:10 min @ 50% (50w)
• 4X
  • 20 sec @ 120% (120w)
  • 10 sec @ 40% (40w)
• 20 sec @ 120% (120w)
• 4:10 min @ 50% (50w)
• 4X
  • 20 sec @ 120% (120w)
  • 10 sec @ 40% (40w)
• 20 sec @ 120% (120w)
• 4:10 min @ 50% (50w)
• 4X
  • 20 sec @ 120% (120w)
  • 10 sec @ 40% (40w)
• 20 sec @ 120% (120w)
• 4:10 min @ 50% (50w)
• 4X
  • 20 sec @ 120% (120w)
  • 10 sec @ 40% (40w)
• 20 sec @ 120% (120w)
• 2:40 min @ 40% (40w)