Int20Min_120-150%FTP

• Cycling
• 20mTime
• 17Stress
• 0.71Intensity
• 130Popularity

About this workout

This workout cranks up your raw sprinting power with 3 hard bursts at 150% FTP, perfect for closing gaps during a race or nailing those group ride attacks. Ideal for building the kick you need when the pace gets gnarly, this session will enhance your lactate tolerance and top-end punch.

Workout structure

• 4 min @ 30-70% (30-70w)
• 30 sec @ 50% (50w)
• 3X
  • 20 sec @ 120% (120w)
  • Rest 50 sec @ 50% (50w)
• 3X
  • 20 sec @ 135% (135w)
  • Rest 50 sec @ 40% (40w)
• 3X
  • 20 sec @ 150% (150w)
  • Rest 50 sec @ 30% (30w)
• 5 min @ 75-30% (75-30w)