Anaerobic

5x5x20/40 @140%FTP

  • Cycling
  • 56mTime
  • 63Stress
  • 0.82Intensity
  • 15Popularity

About this workout

This savage 5x5x20/40 workout targets your anaerobic system with short, intense efforts at 140% FTP, pushing your sprinting power and lactate tolerance to new heights. Perfect for closing gaps during group rides or sharpening your punch for race kicks, this session is essential for building that explosive top-end strength.

BKW731

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 @ 140% (140w)
  • 2 min @ 60% (60w)
  • 5X
    • 20 sec @ 140% (140w)
    • 40 sec @ 60% (60w)
  • 3 min @ 60% (60w)
  • 5X
    • 20 sec @ 140% (140w)
    • 40 sec @ 60% (60w)
  • 3 min @ 60% (60w)
  • 5X
    • 20 sec @ 140% (140w)
    • 40 sec @ 60% (60w)
  • 3 min @ 60% (60w)
  • 5X
    • 20 sec @ 140% (140w)
    • 40 sec @ 60% (60w)
  • 3 min @ 60% (60w)
  • 5X
    • 20 sec @ 140% (140w)
    • 40 sec @ 60% (60w)
  • 5 min @ 40% (40w)