Tempo Intervals - 12x20sec

• Cycling
• 57mTime
• 51Stress
• 0.73Intensity
• 15Popularity

About this workout

These brutal tempo intervals push your limits with 12 sets of 20 seconds at 150% FTP, building the kick to close gaps and enhancing your raw sprinting power. Perfect for sharpening your response during race kicks or breakaways, this workout is a must for any serious cyclist looking to boost 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)
  • 40 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 6X
  • 20 sec @ 150% (150w)
  • 40 sec @ 55% (55w)
• 20 min @ 50% (50w)