3x10x 40/20s 120%

• Cycling
• 1h 9mTime
• 93Stress
• 0.89Intensity
• 40Popularity

About this workout

This workout features 3 sets of 10 intervals of 40 seconds at a brutal 120% FTP, with 20 seconds of recovery at 65%. Perfect for building your aerobic ceiling, this session will prepare you for those hard kicks in races or intense group rides.

Workout structure

• 10 min @ 50-75% (50-75w)
• 5 min @ 65% (65w)
• 30 sec @ 120% (120w)
• Rest 3 min @ 65% (65w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 65% (65w)
• Rest 3 min @ 65% (65w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 65% (65w)
• Rest 3 min @ 65% (65w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 65% (65w)
• 5 min @ 65% (65w)
• 10 min @ 75-50% (75-50w)