03. Coneja 40/20's Short 2025

• Cycling
• 44mTime
• 71Stress
• 0.98Intensity
• 31Popularity

About this workout

This gnarly 40/20 workout packs a punch with intense 40-second efforts at 134.6% FTP, perfect for building that kick to close gaps during race scenarios or group rides. Ideal for those looking to boost their raw sprinting power and lactate tolerance in a time-efficient session.

Workout structure

• 2 min @ 61% (61w)
• 1 min @ 69% (69w)
• 1 min @ 79% (79w)
• 1 min @ 89% (89w)
• 1:30 min @ 65% (65w)
• 6X
  • 42 sec @ 135% (135w)
  • Rest 18 sec @ 65% (65w)
• 5 min @ 65% (65w)
• 6X
  • 42 sec @ 135% (135w)
  • Rest 18 sec @ 65% (65w)
• 5 min @ 65% (65w)
• 6X
  • 42 sec @ 135% (135w)
  • Rest 18 sec @ 65% (65w)
• 2 min @ 65% (65w)
• 8 min @ 77% (77w)