MyWhoosh Best 20 Second Sprint! Workout
| Repeats | Time | Workload |
|---|---|---|
| 1x | 5 minutes | From 45 to 75% FTP |
| 5x | 30 seconds | 85% FTP |
| 30 seconds | 60% FTP | |
| 1x | 1 minute | 50% FTP |
| 1x | 3 minutes | 85% FTP |
| 1x | 1 minute | 50% FTP |
| 1x | 1 minute | 102% FTP |
| 1x | 2 minutes | 50% FTP |
| 4x | 15 seconds | 115% FTP |
| 45 seconds | 63% FTP | |
| 1x | 6 minutes | 50% FTP |
| 3x | 30 seconds | 107% FTP |
| 3 minutes | 63% FTP | |
| 1x | 6 minutes | 50% FTP |
| 1x | 25 seconds | Free ride |
| 1x | 1 minute | 50% FTP |
| 1x | 3 minutes | 63% FTP |
| 1x | 2 minutes | 50% FTP |
| 1x | 25 seconds | Free ride |
| 1x | 1 minute | 50% FTP |
| 1x | 6 minutes | From 63 to 45% FTP |
Workout overview
⏱️ Duration:58 minutes
💪 Training Stress Score (TSS):47
🦵 Intensity Factor (IF):0.69
Zone distribution
😀 Active Recovery:24 minutes 32 seconds
🙂 Endurance:23 minutes 53 seconds
😐 Tempo:5 minutes 35 seconds
😅 Threshold:1 minute
😰 VO2 Max:2 minutes 30 seconds
🥵 Anaerobic:-
🚴 Free Ride:50 seconds
Workout description
To accurately assess your strengths and weaknesses, we sometimes need to complete maximal efforts across a range of durations.
Today's session is all about producing your best 20-second power.
Before completing this maximal effort, the session includes a range of intervals that will allow you to get a feel for your target 20-second maximal power.
Workout designed by: Kevin Poulton
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