Road endurance: 20 minute Fartlek blocks

• Cycling
• 3h 33mTime
• 169Stress
• 0.69Intensity
• 140Popularity

About this workout

This workout features 20-minute Fartlek blocks, alternating hard efforts at 80% FTP with easy recovery periods, making it a solid choice for building your anaerobic capacity and closing gaps during group rides or races. Perfect for those looking to improve their sprinting power and lactate tolerance, it’s a tough yet rewarding session to enhance your top-end punch.

Workout structure

• Warm-Up 20 min @ 35-55% (35-55w)
• 2X
  • Active 20 min @ 80% (80w)
  • Rest 10 min @ 55% (55w)
• 2X
  • Active 5 min @ 88% (88w)
  • Rest 5 min @ 64% (64w)
• Active 10 min @ 55% (55w)
• 2X
  • Active 5 min @ 88% (88w)
  • Rest 5 min @ 64% (64w)
• Active 10 min @ 55% (55w)
• 10X
  • Active 10 sec @ 150% (150w)
  • Rest 2 min @ 55% (55w)
• Active 10 min @ 55% (55w)
• 10X
  • Active 10 sec @ 150% (150w)
  • Rest 2 min @ 55% (55w)
• Active 20 min @ 55% (55w)