3x10x40,20

• Cycling
• 1h 40mTime
• 130Stress
• 0.88Intensity
• 50Popularity

About this workout

This intense 40/20 workout, featuring 3 sets of 10 intervals at 120% FTP, is designed to boost your aerobic ceiling and maximize your top-end power for those steep climbs or sprint finishes. Perfect for athletes looking to sharpen their edge for group rides or competitive events, it’s a punishing yet effective way to elevate your performance.

Workout structure

• 5 min @ 60-75% (60-75w)
• 10 min @ 75% (75w)
• 3 min @ 75-105% (75-105w)
• 2 min @ 60% (60w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 60% (60w)
• 4 min @ 70% (70w)
• 1 min @ 60% (60w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 60% (60w)
• 4 min @ 70% (70w)
• 1 min @ 60% (60w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 60% (60w)
• 4 min @ 70% (70w)
• 1 min @ 60% (60w)
• 35 min @ 105-50% (105-50w)