Depleting 20sec w/Tempo

• Cycling
• 1h 7mTime
• 56Stress
• 0.71Intensity
• 45Popularity

About this workout

This workout features brutal 20-second efforts at 170% FTP, interspersed with easy recoveries, perfect for building the kick needed to close gaps and develop raw sprinting power. Incorporate this into your training for those moments when you need to unleash a savage burst in races or group rides.

Workout structure

• Warm-Up 10 min @ 50-75% (50-75w)
• Active 1 min @ 50% (50w)
• 6X
  • 20 sec @ 170% (170w)
  • 4:40 min @ 50% (50w)
• Active 10 min @ 63-80% (63-80w)
• Active 2 min @ 50% (50w)
• Active 10 min @ 80% (80w)
• Active 4 min @ 50% (50w)