Sprint (12sec)(20sec) - 100 min (1h:40m)

• Cycling
• 1h 40mTime
• 80Stress
• 0.69Intensity
• 35Popularity

About this workout

This savage sprint workout, featuring 5×20 seconds at 210% FTP with generous recoveries, builds the kick needed to close gaps and power through race kicks. It's perfect for sharpening your anaerobic capacity and developing that top-end punch for competitive group rides or intense finishes.

Workout structure

• 10 min @ 46-80% (46-80w)
• 14:55 min @ 55% (55w)
• 2X
  • 12 sec @ 210% (210w)
  • 4:50 min @ 46% (46w)
• 12 sec @ 210% (210w)
• 4:50 min @ 46% (46w)
• 2X
  • 12 sec @ 210% (210w)
  • 4:50 min @ 46% (46w)
• 5X
  • 20 sec @ 210% (210w)
  • 4:40 min @ 46% (46w)
• 14:55 min @ 55% (55w)
• 10 min @ 70-46% (70-46w)