Tempo Intervalls - 10x20sec

• Cycling
• 55mTime
• 48Stress
• 0.72Intensity
• 16Popularity

About this workout

This workout features two sets of brutal 20-second efforts at 150% FTP, designed to build your raw sprinting power and lactate tolerance, perfect for sharpening your kick for race day. Integrate this classic anaerobic session into your training for those moments when you need to close gaps or launch a decisive attack.

Workout structure

• Warm-Up 5 min @ 35-55% (35-55w)
• 2 min @ 60% (60w)
• Cooldown 2 min @ 70% (70w)
• 2 min @ 85% (85w)
• 1:30 min @ 100% (100w)
• 30 sec @ 110% (110w)
• 7 min @ 55% (55w)
• 5X
  • 20 sec @ 150% (150w)
  • 40 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 5X
  • 20 sec @ 150% (150w)
  • 40 sec @ 55% (55w)
• 20 min @ 50% (50w)