4 x (5 x @ 180% 20/30)

• Cycling
• 47mTime
• 63Stress
• 0.90Intensity
• 20Popularity

About this workout

This brutal workout features 4 sets of 5 x 20-second efforts at 180% FTP, pushing your sprinting power and lactate tolerance to the limit. Perfect for developing the kick needed to close gaps during group rides or race scenarios, this session is a must for those looking to add raw power to their arsenal.

Workout structure

• 4 min @ 65% (65w)
• 30 sec @ 130% (130w)
• 4 min @ 70% (70w)
• 5X
  • 20 sec @ 180% (180w)
  • Rest 30 sec @ 40% (40w)
• 4 min @ 65% (65w)
• 5X
  • 20 sec @ 180% (180w)
  • Rest 30 sec @ 40% (40w)
• 4 min @ 65% (65w)
• 5X
  • 20 sec @ 180% (180w)
  • Rest 30 sec @ 40% (40w)
• 4 min @ 65% (65w)
• 5X
  • 20 sec @ 180% (180w)
  • Rest 30 sec @ 40% (40w)
• 10 min @ 65% (65w)