3x(12x(40-20))

• Cycling
• 1h 2mTime
• 101Stress
• 0.98Intensity
• 136Popularity

About this workout

Get ready to unleash your raw sprinting power with this brutal 3x(12x(40-20)) workout, designed to build your kick for closing gaps and improving lactate tolerance. Ideal for sharpening your finishing speed in races or maintaining intensity during hard group rides, this session will push you to the limit and beyond.

Workout structure

• 5 min @ 40-70% (40-70w)
• 30 sec @ 80% (80w)
• 1 min @ 55% (55w)
• 30 sec @ 100% (100w)
• 1 min @ 55% (55w)
• 30 sec @ 110% (110w)
• 1 min @ 55% (55w)
• 30 sec @ 120% (120w)
• 1 min @ 55% (55w)
• 30 sec @ 130% (130w)
• 2X
  • 1 min @ 55% (55w)
• 12X
  • 40 sec @ 130% (130w)
  • 20 sec @ 50% (50w)
• 4 min @ 55% (55w)
• 12X
  • 40 sec @ 130% (130w)
  • 20 sec @ 50% (50w)
• 4 min @ 55% (55w)
• 12X
  • 40 sec @ 130% (130w)
  • 20 sec @ 50% (50w)
• 5 min @ 55-30% (55-30w)