EPIC 20-20 @ 130 %

• Cycling
• 1h 1mTime
• 48Stress
• 0.83Intensity
• 150Popularity

About this workout

This gnarly workout features 5 sets of 8 x 20 seconds at 130% FTP, pushing your anaerobic threshold and building that explosive kick for closing gaps or sprint finishes. Perfect for sharpening your top-end punch before races or intense group rides, it delivers raw power and lactate tolerance without overcooking.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 55% (55w)
• 3 min @ 65% (65w)
• 3 min @ 70% (70w)
• 3X
  • 20 sec @ 100% (100w)
  • 40 sec @ 50% (50w)
• 3 min @ 75% (75w)
• 2 min @ 50% (50w)
• 8X
  • 20 sec @ 130% (130w)
  • 20 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 8X
  • 20 sec @ 130% (130w)
  • 20 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 8X
  • 20 sec @ 130% (130w)
  • 20 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 8X
  • 20 sec @ 130% (130w)
  • 20 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 8X
  • 20 sec @ 130% (130w)
  • 20 sec @ 50% (50w)
• 5 min @ 50% (50w)