30W Build Up - w8d4 - 40/20 Intervals (X 3)

• Cycling
• 1h 2mTime
• 77Stress
• 0.86Intensity
• 80Popularity

About this workout

This workout features three sets of 5 x 40-second efforts at 140% FTP, designed to build your kick for closing gaps and raw sprinting power. Perfect for sharpening your top-end punch ahead of race day or group ride sprints, this session will push your lactate tolerance to its limits.

Workout structure

• Warm-Up 20 min @ 45-65% (45-65w)
• Active 3 min @ 75% (75w)
• Active 3 min @ 83% (83w)
• Active 3 min @ 94% (94w)
• Active 3 min @ 40% (40w)
• 5X
  • 40 sec @ 140% (140w)
  • 20 sec @ 40% (40w)
• Active 5 min @ 40% (40w)
• 5X
  • 40 sec @ 140% (140w)
  • 20 sec @ 40% (40w)
• Active 5 min @ 40% (40w)
• 5X
  • 40 sec @ 140% (140w)
  • 20 sec @ 40% (40w)
• Cooldown 5 min @ 50-30% (50-30w)