Increasing_20s10s

• Cycling
• 49mTime
• 60Stress
• 0.85Intensity
• 30Popularity

About this workout

This workout targets your anaerobic capacity with a punishing set of 20-second efforts at 127% FTP, perfect for building the kick needed to close gaps and execute race-winning sprints. It's an ideal session for sharpening your top-end power and lactate tolerance, making it a go-to for those hard efforts in races or intense training blocks.

Workout structure

• 3 min @ 68% (68w)
• 1 min @ 86% (86w)
• 1 min @ 58% (58w)
• 1 min @ 101% (101w)
• 1 min @ 49% (49w)
• 30 sec @ 118% (118w)
• 1 min @ 49% (49w)
• 4 min @ 49% (49w)
• 12X
  • 20 sec @ 127% (127w)
  • 10 sec @ 49% (49w)
• 5 min @ 49% (49w)
• 14X
  • 20 sec @ 127% (127w)
  • 10 sec @ 49% (49w)
• 5 min @ 49% (49w)
• 18X
  • 20 sec @ 127% (127w)
  • 10 sec @ 49% (49w)
• 5 min @ 49% (49w)