Anaerobic

3x10x40/20 VO2Max

  • Cycling
  • 1h 9mTime
  • 94Stress
  • 0.90Intensity
  • 182Popularity

About this workout

This workout features a brutal main set of 3 sets of 10 intervals at 125% FTP for 40 seconds, with 20-second recoveries, designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for sharpening your anaerobic capacity, this session will prepare you for those gnarly race kicks and hard efforts in group rides.

Freddy3792

Workout structure

  • 15 min @ 50-65% (50-65w)
  • 10X
    • 40 sec @ 125% (125w)
    • Rest 20 sec @ 61% (61w)
  • 7 min @ 60% (60w)
  • 10X
    • 40 sec @ 125% (125w)
    • Rest 20 sec @ 61% (61w)
  • 7 min @ 60% (60w)
  • 10X
    • 40 sec @ 125% (125w)
    • Rest 20 sec @ 61% (61w)
  • 10 min @ 71-55% (71-55w)