3 x 10 x 40/20"

• Cycling
• 1h 4mTime
• 93Stress
• 0.93Intensity
• 38Popularity

About this workout

This workout features a gnarly main set of 3 sets with 10 intervals of 40 seconds at 125% FTP, designed to build raw sprinting power and lactate tolerance. Perfect for closing gaps in a race or powering through tough group ride kicks, this session delivers a hard punch when you need it most.

Workout structure

• Warm-Up 5 min @ 53% (53w)
• 1 min @ 61% (61w)
• Cooldown 1 min @ 65% (65w)
• 1 min @ 68% (68w)
• 2 min @ 79% (79w)
• 2 min @ 90% (90w)
• 1 min @ 59% (59w)
• 4X
  • 30 sec @ 118% (118w)
  • 30 sec @ 59% (59w)
• 2 min @ 59% (59w)
• 10X
  • 40 sec @ 125% (125w)
  • 20 sec @ 59% (59w)
• 5 min @ 53% (53w)
• 10X
  • 40 sec @ 125% (125w)
  • 20 sec @ 59% (59w)
• 5 min @ 53% (53w)
• 10X
  • 40 sec @ 125% (125w)
  • 20 sec @ 59% (59w)
• 5 min @ 53% (53w)