Sprints - 5x20sec (4 sets)

• Cycling
• 1h 10mTime
• 165Stress
• 1.19Intensity
• 45Popularity

About this workout

This workout features a brutal main set of 4 sets of 4 x 20-second sprints at 300% FTP, designed to build raw sprinting power and lactate tolerance for those critical moments in races when you need to launch a gap or respond to attacks. Perfect for enhancing your kick during rolling sprints and refining your top-end punch, this session will have you ready to unleash your speed when it matters most.

Workout structure

• 10 min @ 40% (40w)
• 4X
  • 20 sec @ 300% (300w)
  • 1:40 min @ 40% (40w)
• 20 sec @ 300% (300w)
• 5 min @ 40% (40w)
• 4X
  • 20 sec @ 300% (300w)
  • 1:40 min @ 40% (40w)
• 20 sec @ 300% (300w)
• 5 min @ 40% (40w)
• 4X
  • 20 sec @ 300% (300w)
  • 1:40 min @ 40% (40w)
• 20 sec @ 300% (300w)
• 5 min @ 40% (40w)
• 4X
  • 20 sec @ 300% (300w)
  • 1:40 min @ 40% (40w)
• 20 sec @ 300% (300w)
• 11:40 min @ 40% (40w)