3x5x4020 + 10 Min SS

• Cycling
• 1h 21mTime
• 117Stress
• 0.93Intensity
• 20Popularity

About this workout

This savage workout features 3 sets of 4 × 40-second efforts at an eye-watering 150% FTP, interspersed with brief recoveries that will test your lactate tolerance and raw sprinting power. Perfect for building the kick needed to close gaps or respond to race kicks, this session is a must for any cyclist aiming to up their anaerobic game.

Workout structure

• 10 min @ 65% (65w)
• 3 min @ 70% (70w)
• 3 min @ 80% (80w)
• 3 min @ 90% (90w)
• 3 min @ 100% (100w)
• 5 min @ 60% (60w)
• 4X
  • 40 sec @ 150% (150w)
  • 20 sec @ 60% (60w)
• 40 sec @ 150% (150w)
• 5 min @ 60% (60w)
• 4X
  • 40 sec @ 150% (150w)
  • 20 sec @ 60% (60w)
• 40 sec @ 150% (150w)
• 5 min @ 60% (60w)
• 4X
  • 40 sec @ 150% (150w)
  • 20 sec @ 60% (60w)
• 40 sec @ 150% (150w)
• 10 min @ 60% (60w)
• 10 min @ 95% (95w)
• 10 min @ 60% (60w)