EPIC 20-40

• Cycling
• 57mTime
• 77Stress
• 0.98Intensity
• 80Popularity

About this workout

This gnarly anaerobic workout features 3 sets of 5×20 seconds at a brutal 160% FTP, perfect for building the kick to close gaps and raw sprinting power. Incorporate this into your training to enhance your top-end punch for race kicks and breakaways.

Workout structure

• 1 min @ 50% (50w)
• 1 min @ 55% (55w)
• 2 min @ 65% (65w)
• 2 min @ 70% (70w)
• 2 min @ 75% (75w)
• 3X
  • 30 sec @ 100% (100w)
  • 30 sec @ 75% (75w)
• 2 min @ 55% (55w)
• 5X
  • 20 sec @ 150% (150w)
  • 40 sec @ 55% (55w)
• 3 min @ 55% (55w)
• 4X
  • 20 sec @ 155% (155w)
  • 40 sec @ 55% (55w)
• 3 min @ 55% (55w)
• 5X
  • 20 sec @ 160% (160w)
  • 40 sec @ 55% (55w)
• 3 min @ 55% (55w)
• 5X
  • 20 sec @ 160% (160w)
  • 40 sec @ 55% (55w)
• 3 min @ 55% (55w)
• 5X
  • 20 sec @ 160% (160w)
  • 40 sec @ 55% (55w)
• 8 min @ 55% (55w)