3x10x40/20 (1)

• Cycling
• 1h 17mTime
• 100Stress
• 0.88Intensity
• 56Popularity

About this workout

This savage 3x10x40/20 workout will push your anaerobic limits with repeated efforts at 123.9% FTP, building your kick to close gaps and develop raw sprinting power. Perfect for training those explosive finishes or race kicks, it’s a brutal staple for any serious cyclist looking to elevate their performance.

Workout structure

• 5 min @ 50-54% (50-54w)
• 3 min @ 61-65% (61-65w)
• 3 min @ 72-76% (72-76w)
• 3 min @ 80-85% (80-85w)
• 3 min @ 89-94% (89-94w)
• 5 min @ 52-57% (52-57w)
• 10X
  • 40 sec @ 124-128% (124-128w)
  • 20 sec @ 50-54% (50-54w)
• 5 min @ 52-57% (52-57w)
• 10X
  • 40 sec @ 124-128% (124-128w)
  • 20 sec @ 50-54% (50-54w)
• 5 min @ 52-57% (52-57w)
• 10X
  • 40 sec @ 124-128% (124-128w)
  • 20 sec @ 50-54% (50-54w)
• 5 min @ 52-57% (52-57w)
• 10 min @ 50-54% (50-54w)