5x5x20/40 @130%FTP

• Cycling
• 56mTime
• 58Stress
• 0.79Intensity
• 77Popularity

About this workout

This savage workout featuring 5 sets of 5 x 20 seconds at 130% FTP will build your kick to close gaps and enhance your raw sprinting power, making it ideal for race scenarios and late-race breakaways. Incorporate it into your training to boost lactate tolerance and develop that top-end punch when it matters most.

Workout structure

• 4 min @ 60% (60w)
• 3 min @ 70% (70w)
• 2 min @ 80% (80w)
• 1 min @ 100% (100w)
• 45 sec @ 60% (60w)
• 30 sec @ 120% (120w)
• 30 sec @ 60% (60w)
• 15 sec @ 130% (130w)
• 2 min @ 60% (60w)
• 5X
  • 20 sec @ 130% (130w)
  • 40 sec @ 60% (60w)
• 3 min @ 60% (60w)
• 5X
  • 20 sec @ 130% (130w)
  • 40 sec @ 60% (60w)
• 3 min @ 60% (60w)
• 5X
  • 20 sec @ 130% (130w)
  • 40 sec @ 60% (60w)
• 3 min @ 60% (60w)
• 5X
  • 20 sec @ 130% (130w)
  • 40 sec @ 60% (60w)
• 3 min @ 60% (60w)
• 5X
  • 20 sec @ 130% (130w)
  • 40 sec @ 60% (60w)
• 5 min @ 40% (40w)