Wk4 #2 20-40's

• Cycling
• 40mTime
• 46Stress
• 0.82Intensity
• 106Popularity

About this workout

This brutal anaerobic workout focuses on 20-second efforts at 160% FTP, designed to build the kick needed to close gaps and enhance your raw sprinting power. Perfect for sharpening your top-end punch during race kicks or breakaways, it's a fierce addition to your training arsenal.

Workout structure

• 5 min @ 40-105% (40-105w)
• 2 min @ 50% (50w)
• 5X
  • 20 sec @ 160% (160w)
  • 40 sec @ 40% (40w)
• 3 min @ 50% (50w)
• 5X
  • 20 sec @ 160% (160w)
  • 40 sec @ 40% (40w)
• 3 min @ 50% (50w)
• 5X
  • 20 sec @ 160% (160w)
  • 35 sec @ 40% (40w)
• 3 min @ 50% (50w)
• 5X
  • 20 sec @ 160% (160w)
  • 40 sec @ 40% (40w)
• 5 min @ 70-40% (70-40w)