Phosphate 20

• Cycling
• 55mTime
• 58Stress
• 0.79Intensity
• 80Popularity

About this workout

Phosphate 20 delivers a savage anaerobic workout with six all-out 20-second efforts at 150% FTP, perfect for building that explosive kick to close gaps during critical race moments. This session is a great addition to your training arsenal when you're looking to boost your raw sprinting power and lactate tolerance.

Workout structure

• 5 min @ 50% (50w)
• 2X
  • 10 sec @ 200% (200w)
  • 50 sec @ 60% (60w)
• 2 min @ 50% (50w)
• 1 min @ 109% (109w)
• 2 min @ 50% (50w)
• 5 min @ 90% (90w)
• 3 min @ 50% (50w)
• 6X
  • 4:40 min @ 75% (75w)
  • 20 sec @ 150% (150w)
• 5 min @ 50% (50w)