3x10 (40/20sek)

• Cycling
• 45mTime
• 63Stress
• 0.91Intensity
• 1,936Popularity

About this workout

This workout features 3 sets of 10 intervals at 120% FTP for 40 seconds, with 20-second recoveries—perfect for pushing your VO2 max and building your aerobic ceiling. Use this savage protocol in preparation for those tough climbs or high-intensity race efforts where every second counts.

Workout structure

• 1 min @ 50% (50w)
• 1 min @ 55% (55w)
• 1 min @ 60% (60w)
• 1 min @ 70% (70w)
• 1 min @ 80% (80w)
• 3 min @ 50% (50w)
• 10X
  • 40 sec @ 120% (120w)
  • 20 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 10X
  • 40 sec @ 120% (120w)
  • 20 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 10X
  • 40 sec @ 120% (120w)
  • 20 sec @ 40% (40w)
• 1 min @ 40% (40w)