EPIC 20'' – 20'' 110 %-130 %

• Cycling
• 1h 2mTime
• 48Stress
• 0.86Intensity
• 60Popularity

About this workout

This workout features 10 brutal efforts of 20 seconds at 130% FTP, with short 20-second recoveries—perfect for building your kick to close gaps and boosting raw sprinting power. Use this session to develop your lactate tolerance for those gnarly race kicks or when the pace skyrockets in group rides.

Workout structure

• 10 min @ 70% (70w)
• 1 min @ 50% (50w)
• 10X
  • 20 sec @ 115% (115w)
  • 20 sec @ 50% (50w)
• 2:30 min @ 50% (50w)
• 10X
  • 20 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 2:30 min @ 50% (50w)
• 10X
  • 20 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 2:30 min @ 50% (50w)
• 10X
  • 20 sec @ 125% (125w)
  • 20 sec @ 50% (50w)
• 2:30 min @ 50% (50w)
• 10X
  • 20 sec @ 130% (130w)
  • 20 sec @ 50% (50w)
• 8 min @ 50% (50w)