Anaerobic

GCN 20 min Sprint into the Effort

  • Cycling
  • 20mTime
  • 27Stress
  • 0.90Intensity
  • 135Popularity

About this workout

This workout features short, intense efforts with 30-second sprints at 105% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for sharpening your kick in a race or closing gaps during group rides, it’s a must-do for anyone looking to elevate their anaerobic capacity.

Roxystar

Workout structure

  • 2:3 min @ 40-60% (40-60w)
  • 1 min @ 70-80% (70-80w)
  • 30 sec @ 105-115% (105-115w)
  • 3 min @ 80-90% (80-90w)
  • 2 min @ 50-60% (50-60w)
  • 30 sec @ 115-125% (115-125w)
  • 3 min @ 95-105% (95-105w)
  • 2 min @ 50-60% (50-60w)
  • 30 sec @ 115-125% (115-125w)
  • 30 sec @ 50-60% (50-60w)
  • 30 sec @ 105-115% (105-115w)
  • 30 sec @ 135-145% (135-145w)
  • 3 min @ 95-105% (95-105w)
  • 1 min @ 30-40% (30-40w)