Anaerobic

Step1 20sec Oldies

  • Cycling
  • 1h 0mTime
  • 68Stress
  • 0.82Intensity
  • 20Popularity

About this workout

This workout delivers a savage punch with its 5 × 20 sec efforts at 200% FTP, perfect for building your closing kick and raw sprinting power. A great choice for those looking to enhance their ability to respond to race kicks or close gaps during hard group rides.

timr

Workout structure

  • 5 min @ 45% (45w)
  • Rest 3 min @ 60% (60w)
  • 3X
    • 30 sec @ 85% (85w)
    • Rest 30 sec @ 45% (45w)
  • 2 min @ 45% (45w)
  • 3X
    • 30 sec @ 134% (134w)
    • Rest 30 sec @ 45% (45w)
  • 4 min @ 19% (19w)
  • 5X
    • 20 sec @ 180% (180w)
    • Rest 1:30 min @ 45% (45w)
  • 4 min @ 45% (45w)
  • 5X
    • 20 sec @ 190% (190w)
    • Rest 1:30 min @ 45% (45w)
  • 4 min @ 45% (45w)
  • 5X
    • 20 sec @ 200% (200w)
    • Rest 1:30 min @ 45% (45w)
  • 5 min @ 45% (45w)