anaerobic

Tempo + 12×20''@160-200

  • Cycling
  • 1h 8mTime
  • 98Stress
  • 0.95Intensity
  • 80Popularity

About this workout

This savage tempo workout features 12×20'' efforts at 160-200% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power. It's a perfect mid-week staple to boost your lactate tolerance and prepare for those hard race kicks.

Velo

Workout structure

  • 1 min @ 75% (75w)
  • 4:30 min @ 100% (100w)
  • 30 sec @ 110% (110w)
  • 3 min @ 55% (55w)
  • 4X
    • 4:40 min @ 80% (80w)
    • 20 sec @ 160% (160w)
  • 4X
    • 4:40 min @ 75% (75w)
    • 20 sec @ 180% (180w)
  • 3X
    • 4:40 min @ 70% (70w)
    • 20 sec @ 200% (200w)
  • 4 min @ 55% (55w)