Anaerobic

6x20 Second Sprints Zone 6

  • Cycling
  • 1h 10mTime
  • 52Stress
  • 0.67Intensity
  • 30Popularity

About this workout

This workout features intense 20-second sprints at 135% FTP, perfect for building the top-end punch needed for rolling hill sprints or finishing kicks in races. It's a brutal session designed to boost your anaerobic capacity and lactate tolerance, making it a staple for those looking to close gaps or power through the final meters.

Tango1

Workout structure

  • 15 min @ 65% (65w) 90 rpm
  • Rest 5 min @ 65% (65w) 95 rpm
  • 5X
    • 20 sec @ 135% (135w) 120-150 rpm
    • Rest 5 min @ 65% (65w) 90 rpm
  • 20 sec @ 135% (135w) 120-150 rpm
  • Rest 13 min @ 65% (65w) 90 rpm
  • 10 min @ 27% (27w) 90 rpm