12 - 40/20's #2

• Cycling
• 58mTime
• 70Stress
• 0.85Intensity
• 65Popularity

About this workout

This workout features 2 sets of 10 x 40-second efforts at a punishing 110% FTP, with brief 20-second recoveries, designed to build your kick and lactate tolerance for those critical moments in races. Perfect for sharpening your sprinting power and preparing for breakaways, these 40/20s will push your limits and elevate your performance.

Workout structure

• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 175% (175w)
  • 50 sec @ 50% (50w)
• 3 min @ 70% (70w)
• 2 min @ 50% (50w)
• 5 min @ 90% (90w)
• 3 min @ 50% (50w)
• 10X
  • 40 sec @ 110% (110w)
  • 20 sec @ 55% (55w)
• 5 min @ 50% (50w)
• 10X
  • 40 sec @ 109% (109w)
  • 20 sec @ 55% (55w)
• 5 min @ 50% (50w)
• 3 min @ 125% (125w)
• 5 min @ 50% (50w)