Anaerobic

SIT (10x20s 210%FTP)

  • Cycling
  • 1h 0mTime
  • 76Stress
  • 0.87Intensity
  • 15Popularity

About this workout

This savage SIT workout, featuring 10 efforts of 20 seconds at 210% FTP, builds the kick to close gaps and raw sprinting power, perfect for those explosive moments in a race. Use it to boost your lactate tolerance and top-end punch, making it ideal for breakaways and sprint finishes.

Fabian Romero

Workout structure

  • 5 min @ 55% (55w)
  • 5 min @ 65% (65w)
  • 5 min @ 75% (75w)
  • 3X
    • 6 sec @ 180% (180w)
    • Rest 1 min @ 60% (60w)
  • 4 min @ 70% (70w)
  • 10X
    • 20 sec @ 210% (210w)
    • Rest 3 min @ 60% (60w)
  • 5 min @ 70% (70w)