Anaerobic

Full 20 Minute Warm Up - Copy

  • Cycling
  • 21mTime
  • 20Stress
  • 0.76Intensity
  • 20Popularity

About this workout

This quick and intense warm-up primes your system with short bursts at 200% FTP, perfect for sharpening your anaerobic kick before a 20-minute FTP test or other hard efforts. Use it to build that raw sprinting power and lactate tolerance, ensuring you're ready to tackle the challenge ahead.

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Workout structure

  • 5 min @ 40% (40w)
  • 2 min @ 60% (60w)
  • 1:30 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 30 sec @ 110% (110w)
  • 30 sec @ 120% (120w)
  • 15 sec @ 130% (130w)
  • 15 sec @ 140% (140w)
  • 2 min @ 50% (50w)
  • 6 sec @ 200% (200w)
  • 54 sec @ 50% (50w)
  • 6 sec @ 200% (200w)
  • Open-ended 5 min @ 60% (60w)