3 x 8 (40 x 40 Vo2)

• Cycling
• 1h 55mTime
• 127Stress
• 0.81Intensity
• 195Popularity

About this workout

This workout features 3 sets of 8 intervals at 40 seconds each, pushing your limits at 125% FTP to build that raw sprinting power and lactate tolerance. Perfect for developing the kick needed to close gaps in races or group rides, it’s a classic anaerobic session that will elevate your performance when every second counts.

Workout structure

• 10 min @ 50% (50w)
• 17 min @ 72% (72w)
• 8 min @ 85% (85w)
• 4 min @ 100% (100w)
• 5 min @ 45% (45w)
• 8X
  • 40 sec @ 125% (125w)
  • 40 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 8X
  • 40 sec @ 125% (125w)
  • 40 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 8X
  • 40 sec @ 125% (125w)
  • 40 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 20 min @ 72% (72w)
• 10 min @ 50% (50w)