Anaerobic

Depleting 20's

  • Cycling
  • 59mTime
  • 63Stress
  • 0.80Intensity
  • 25Popularity

About this workout

This brutal set of 20-second efforts at 160% FTP will build your kick for closing gaps and developing raw sprinting power, while the 2-minute recoveries allow you to recharge for the next savage interval. Perfect for sharpening your top-end punch before a key race or group ride.

BigKev

Workout structure

  • 4 min @ 50% (50w)
  • 5X
    • 30 sec @ 65% (65w)
    • 30 sec @ 85% (85w)
  • 1 min @ 50% (50w)
  • 3 min @ 85% (85w)
  • 1 min @ 50% (50w)
  • 1 min @ 102% (102w)
  • 2 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 2 min @ 73% (73w)
  • 2 min @ 78% (78w)
  • 2 min @ 83% (83w)
  • 2 min @ 90% (90w)
  • 1 min @ 50% (50w)
  • 8X
    • 20 sec @ 160% (160w)
    • 1:40 min @ 65% (65w)
  • 2 min @ 65% (65w)
  • 2 min @ 73% (73w)
  • 2 min @ 78% (78w)
  • 2 min @ 83% (83w)
  • 2 min @ 90% (90w)
  • 5 min @ 50% (50w)