Anaerobic

3x40/20

  • Cycling
  • 1h 30mTime
  • 109Stress
  • 0.85Intensity
  • 32Popularity

About this workout

Get ready to dig deep with this 3x40/20 workout, featuring bursts of 40 seconds at 127% FTP followed by short recoveries—perfect for building that top-end punch and lactate tolerance needed to close gaps in tough group rides or kick hard in a race. This brutal set is a must for developing the raw sprinting power that can make all the difference when the pace heats up.

Osse2005

Workout structure

  • Warm-Up 15 min @ 55% (55w)
  • 3 min @ 60% (60w)
  • Cooldown 3 min @ 70% (70w)
  • 3 min @ 80% (80w)
  • 3 min @ 90% (90w)
  • 5 min @ 55% (55w)
  • 10X
    • 40 sec @ 127% (127w)
    • Rest 20 sec @ 52% (52w)
  • 8 min @ 55% (55w)
  • 10X
    • 40 sec @ 127% (127w)
    • Rest 20 sec @ 52% (52w)
  • 8 min @ 55% (55w)
  • 10X
    • 40 sec @ 127% (127w)
    • Rest 20 sec @ 52% (52w)
  • 12 min @ 55% (55w)