20sek.S5 / 40sek.S3

• Cycling
• 1h 15mTime
• 67Stress
• 0.73Intensity
• 55Popularity

About this workout

This workout features a high-intensity main set designed to push your VO2 max, with repeated 40-second efforts that challenge your aerobic capacity. Perfect for building the endurance needed for those steep climbs or race-day sprints, it’s a tough but essential addition to your training repertoire.

Workout structure

• 5 min @ 39-55% (39-55w)
• 5 min @ 65% (65w)
• 5 min @ 98% (98w)
• 2 min @ 52% (52w)
• 1 min @ 112% (112w)
• 5 min @ 52% (52w)
• 10 sec @ 151% (151w)
• 5 min @ 52% (52w)
• 4X
  • 20 sec @ 112% (112w)
  • 40 sec @ 83% (83w)
• 5 min @ 52% (52w)
• 4X
  • 20 sec @ 112% (112w)
  • 40 sec @ 83% (83w)
• 5 min @ 52% (52w)
• 4X
  • 20 sec @ 112% (112w)
  • 40 sec @ 83% (83w)
• 5 min @ 52% (52w)
• 15 min @ 65% (65w)
• 5 min @ 55% (55w)