Sprinttraining_5x20s_300_

• Cycling
• 49mTime
• 121Stress
• 1.21Intensity
• 115Popularity

About this workout

This punishing sprint workout features two sets of 5×20 seconds at a blistering 309% FTP, perfect for building the kick needed to close gaps in races or out-sprinting rivals. Incorporate this into your training to develop raw sprinting power and enhance lactate tolerance for those gnarly race moments.

Workout structure

• 15 sec @ 93% (93w)
• 10 sec @ 155% (155w)
• 2 min @ 67% (67w)
• 15 sec @ 93% (93w)
• 10 sec @ 155% (155w)
• 2 min @ 67% (67w)
• 15 sec @ 93% (93w)
• 10 sec @ 155% (155w)
• 2X
  • 2 min @ 67% (67w)
• 5X
  • 10 sec @ 93% (93w)
  • 20 sec @ 309% (309w)
  • 3 min @ 52% (52w)
• 5 min @ 62% (62w)
• 5X
  • 10 sec @ 93% (93w)
  • 20 sec @ 309% (309w)
  • 3 min @ 52% (52w)