Best 20 Second Sprint!

• Cycling
• 58mTime
• 43Stress
• 0.67Intensity
• 15Popularity

About this workout

This workout features a high-intensity main set of 5 × 30 seconds at 85% FTP, perfect for developing your aerobic ceiling and raw sprinting power. Ideal for sharpening your kick in a group ride or preparing for a race's explosive moments—get ready to push your limits!

Workout structure

• 1:15 min @ 45% (45w)
• 1:15 min @ 56% (56w)
• 1:15 min @ 64% (64w)
• 1:15 min @ 75% (75w)
• 5X
  • 30 sec @ 85% (85w)
  • 30 sec @ 60% (60w)
• 1 min @ 50% (50w)
• 3 min @ 85% (85w)
• 1 min @ 50% (50w)
• 1 min @ 102% (102w)
• 2 min @ 50% (50w)
• 4X
  • 15 sec @ 115% (115w)
  • 45 sec @ 63% (63w)
• 6 min @ 50% (50w)
• 3X
  • 30 sec @ 107% (107w)
  • 3 min @ 63% (63w)
• 6 min @ 50% (50w)
• Free-ride 25 sec @ 60% (60w)
• 1 min @ 50% (50w)
• 3 min @ 63% (63w)
• 2 min @ 50% (50w)
• Free-ride 25 sec @ 60% (60w)
• 1 min @ 50% (50w)
• 2 min @ 63% (63w)
• 2 min @ 54% (54w)
• 2 min @ 45% (45w)