Tempo Intervalls - 12x20sec

• Cycling
• 57mTime
• 51Stress
• 0.73Intensity
• 17Popularity

About this workout

This workout features brutal 20-second bursts at 150% FTP, designed to build the kick you need for closing gaps and powering through race finishes. Perfect for enhancing raw sprinting power while keeping fatigue in check, it’s a staple for any cyclist looking to sharpen their anaerobic capacity.

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)
• 6X
  • 20 sec @ 150% (150w)
  • Rest 40 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 6X
  • 20 sec @ 150% (150w)
  • Rest 40 sec @ 55% (55w)
• 20 min @ 50% (50w)