Rowing - 5x3x20/20+240 Cp60

• Rowing
• 1hTime
• 64Stress
• 0.80Intensity
• 15Popularity

About this workout

This gnarly anaerobic workout features 3 sets of 20 seconds at 137% FTP, pushing your sprinting power and lactate tolerance to the limit with brief recoveries. Perfect for building the kick needed to close gaps in races or for those savage group ride finishes.

Workout structure

• Warm-Up 5 min @ 52-63% (52-63w)
• 3 min @ 63% (63w)
• Cooldown 2 min @ 56% (56w)
• 3X
  • 20 sec @ 137% (137w)
  • Rest 20 sec @ 56% (56w)
• 4 min @ 96% (96w)
• Rest 4 min @ 48% (48w)
• 3X
  • 20 sec @ 133% (133w)
  • Rest 20 sec @ 56% (56w)
• 4 min @ 94% (94w)
• Rest 4 min @ 48% (48w)
• 3X
  • 20 sec @ 130% (130w)
  • Rest 20 sec @ 56% (56w)
• 4 min @ 93% (93w)
• Rest 4 min @ 48% (48w)
• 3X
  • 20 sec @ 130% (130w)
  • Rest 20 sec @ 56% (56w)
• 4 min @ 91% (91w)
• Rest 4 min @ 48% (48w)
• 3X
  • 20 sec @ 130% (130w)
  • Rest 20 sec @ 56% (56w)
• 4 min @ 89% (89w)
• Rest 4 min @ 48% (48w)