Anaerobic

Full 20 Minute Warm Up

  • Cycling
  • 21mTime
  • 20Stress
  • 0.76Intensity
  • 421Popularity

About this workout

This brutal 20-minute warm-up ramps up your anaerobic capacity with two savage 5-second efforts at 200% FTP, perfect for igniting your performance before a 40/20 or 20-minute FTP test. It's a key prep to boost your kick for closing gaps or powering through race kicks.

velocoach

Workout structure

  • 5 min @ 40% (40w)
  • 2 min @ 60% (60w)
  • 1:30 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 30 sec @ 110% (110w)
  • 30 sec @ 120% (120w)
  • 15 sec @ 130% (130w)
  • 15 sec @ 140% (140w)
  • 2 min @ 50% (50w)
  • 6 sec @ 200% (200w)
  • 54 sec @ 50% (50w)
  • 6 sec @ 200% (200w)
  • Open-ended 5 min @ 60% (60w)