Anaerobic

3x10 40/20

  • Cycling
  • 38mTime
  • 73Stress
  • 1.07Intensity
  • 65Popularity

About this workout

This gnarly 3x10 40/20 workout is built to develop your raw sprinting power and lactate tolerance with short, intense efforts at 130% FTP. Perfect for sharpening your kick during group rides or race finishes, this session pushes your anaerobic limits while keeping your recovery intervals brief and effective.

Pauldubienski

Workout structure

  • 10X
    • 20 sec @ 65% (65w)
    • 40 sec @ 130% (130w)
  • 4 min @ 65% (65w)
  • 10X
    • 20 sec @ 65% (65w)
    • 40 sec @ 130% (130w)
  • 4 min @ 65% (65w)
  • 10X
    • 20 sec @ 65% (65w)
    • 40 sec @ 130% (130w)