ME 12x20

• Cycling
• 1h 31mTime
• 130Stress
• 0.92Intensity
• 15Popularity

About this workout

This gnarly anaerobic workout features 12 hard-hitting 20-second efforts at 250% FTP, perfect for developing the raw sprinting power and lactate tolerance needed for race kicks and closing gaps. Ideal for cyclists looking to boost their top-end punch before a big event or group ride.

Workout structure

• Active 5 min @ 50% (50w)
• Active 3 min @ 65% (65w)
• Active 3 min @ 80% (80w)
• Active 3 min @ 91% (91w)
• Active 1 min @ 100% (100w)
• Active 4 min @ 60% (60w)
• 2X
  • Active 40 sec @ 85% (85w)
  • Active 2 min @ 55% (55w)
• 6X
  • Active 20 sec @ 250% (250w)
  • Active 4 min @ 60% (60w)
• Active 3 min @ 55% (55w)
• 6X
  • Active 20 sec @ 250% (250w)
  • Active 4 min @ 60% (60w)
• Active 12 min @ 60% (60w)