10 min of 40/20 x 4

• Cycling
• 1h 50mTime
• 130Stress
• 0.84Intensity
• 25Popularity

About this workout

This workout features a savage main set of 40/20 intervals designed to build your sprinting power and lactate tolerance, perfect for those brutal race kicks or closing gaps in group rides. Incorporate this into your training to develop a raw top-end punch that pays off when the pace heats up.

Workout structure

• 10 min @ 47% (47w)
• 10X
  • 40 sec @ 123% (123w)
  • Rest 20 sec @ 47% (47w)
• 5 min @ 53% (53w)
• 10X
  • 40 sec @ 123% (123w)
  • Rest 20 sec @ 47% (47w)
• 5 min @ 53% (53w)
• 10X
  • 40 sec @ 123% (123w)
  • Rest 20 sec @ 47% (47w)
• 5 min @ 53% (53w)
• 10X
  • 40 sec @ 123% (123w)
  • Rest 20 sec @ 47% (47w)
• 5 min @ 53% (53w)
• 40 min @ 65% (65w)