VO2Max

British Cycling - 20 Minute Warm-Up

  • Cycling
  • 20mTime
  • 25Stress
  • 0.86Intensity
  • 151Popularity

About this workout

Two 5-second sprints at 135% FTP with 60-second recoveries — a short sharp burst to build the kick you need to close gaps and sprint for the line.

Tango1

Workout structure

  • Smooth Pedalling 5 min @ 65% (65w) 90 rpm
  • Smooth Pedaling 2 min @ 83% (83w) 95 rpm
  • Smooth Pedaling 2 min @ 98% (98w) 100 rpm
  • Smooth Pedaling 2 min @ 98% (98w) 105 rpm
  • Smooth Pedaling 1:30 min @ 113% (113w) 110 rpm
  • Maintain Form 30 sec @ 113% (113w) 120-130 rpm
  • Relax and Recover 2 min @ 83% (83w) 90 rpm
  • Max Rev. Out 6 sec @ 135% (135w) 150 rpm
  • 2X
    • Smooth Pedaling 1 min @ 65% (65w) 90 rpm
    • Max Rev Out 6 sec @ 135% (135w) 150 rpm
  • Relax and Recover 2:45 min @ 65% (65w) 90 rpm