Anaerobic

BC 20 Minute Warmup

  • Cycling
  • 20mTime
  • 16Stress
  • 0.70Intensity
  • 22Popularity

About this workout

This 20-minute warmup primes your body with a couple of hard 10-second efforts at 150% FTP, perfect for firing up your anaerobic capacity before a 40/20 or 20-minute FTP test. Use it to build the kick needed for closing gaps or launching into breakaways—setting you up for a strong performance.

Christie_axe

Workout structure

  • 5 min @ 60% (60w)
  • 2 min @ 65% (65w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 1:30 min @ 80% (80w)
  • 30 sec @ 85% (85w)
  • 2 min @ 60% (60w)
  • 2X
    • 10 sec @ 150% (150w)
    • 1 min @ 60% (60w)
  • 10 sec @ 150% (150w)
  • 2:30 min @ 60% (60w)