Anaerobic

3x10x40/20

  • Cycling
  • 1h 30mTime
  • 116Stress
  • 0.88Intensity
  • 106Popularity

About this workout

This workout features a brutal main set of 3 sets of 10 × 40 seconds at 130% FTP, with 20-second recoveries that will build your kick to close gaps and enhance your top-end punch. Perfect for sharpening your sprinting power and lactate tolerance ahead of race day or a demanding group ride.

Dercombat

Workout structure

  • Warm-Up 10 min @ 45-65% (45-65w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 80% (80w)
  • Active 3 min @ 90% (90w)
  • Active 5 min @ 55% (55w)
  • 10X
    • Active 40 sec @ 130% (130w)
    • Rest 20 sec @ 53% (53w)
  • Active 10 min @ 55% (55w)
  • 10X
    • Active 40 sec @ 130% (130w)
    • Rest 20 sec @ 53% (53w)
  • Active 10 min @ 55% (55w)
  • 10X
    • Active 40 sec @ 130% (130w)
    • Rest 20 sec @ 53% (53w)
  • Cooldown 13 min @ 65-45% (65-45w)