Anaerobic

Z5 - 20-40s

  • Cycling
  • 36mTime
  • 41Stress
  • 0.83Intensity
  • 16Popularity

About this workout

This brutal anaerobic workout cranks up your raw sprinting power with 20-second efforts at 166.7% FTP, perfect for closing gaps in races or launching breakaways. It's a hard-hitting session that builds lactate tolerance and top-end punch, ideal for those looking to up their game in high-intensity scenarios.

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Workout structure

  • Warm-Up 3 min @ 38-75% (38-75w)
  • Active 1 min @ 81% (81w)
  • 30 sec @ 112% (112w)
  • 1 min @ 69% (69w)
  • 20 sec @ 143% (143w)
  • 4 min @ 38% (38w)
  • 7X
    • 20 sec @ 167% (167w)
    • 40 sec @ 41% (41w)
  • 20 sec @ 167% (167w)
  • 6:30 min @ 41% (41w)
  • 7X
    • 20 sec @ 167% (167w)
    • 40 sec @ 41% (41w)
  • 20 sec @ 167% (167w)
  • 5 min @ 41% (41w)