3x10x40/20 (2)

• Cycling
• 1h 32mTime
• 112Stress
• 0.85Intensity
• 30Popularity

About this workout

This brutal 3x10x40/20 workout hammers your anaerobic capacity with sustained efforts at 123.9% FTP, perfect for developing the raw power needed to close gaps during group rides or make race-winning kicks. It's a classic choice for athletes looking to boost their lactate tolerance and top-end punch without sacrificing recovery.

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)
• 10 min @ 52-57% (52-57w)
• 10X
  • 40 sec @ 124-128% (124-128w)
  • 20 sec @ 50-54% (50-54w)
• 10 min @ 52-57% (52-57w)
• 10X
  • 40 sec @ 124-128% (124-128w)
  • 20 sec @ 50-54% (50-54w)
• 10 min @ 52-57% (52-57w)
• 10 min @ 50-54% (50-54w)