Anaerobic

3x6x40,20 @ 130

  • Cycling
  • 1h 30mTime
  • 103Stress
  • 0.83Intensity
  • 25Popularity

About this workout

This workout features a punishing main set of 3 sets of 6 × 40 seconds at 130% FTP, with 20-second recoveries, designed to build your kick for closing gaps and enhancing raw sprinting power. Perfect for sharpening your top-end punch before race day or nailing those crucial attacks during a group ride.

cpunerd

Workout structure

  • 2 min @ 50-55% (50-55w)
  • 2 min @ 55-60% (55-60w)
  • 2 min @ 60-65% (60-65w)
  • 2 min @ 65-70% (65-70w)
  • 2 min @ 70-75% (70-75w)
  • 10 min @ 75% (75w)
  • 1 min @ 50% (50w)
  • 30 sec @ 100% (100w)
  • 1:30 min @ 50% (50w)
  • 30 sec @ 110% (110w)
  • 1:30 min @ 50% (50w)
  • 30 sec @ 120% (120w)
  • 1:30 min @ 50% (50w)
  • 3 min @ 75% (75w)
  • 1 min @ 50% (50w)
  • 6X
    • 40 sec @ 130% (130w)
    • Rest 20 sec @ 50% (50w)
  • 1 min @ 50% (50w)
  • 3 min @ 75% (75w)
  • 2 min @ 50% (50w)
  • 6X
    • 40 sec @ 130% (130w)
    • Rest 20 sec @ 50% (50w)
  • 1 min @ 50% (50w)
  • 3 min @ 75% (75w)
  • 2 min @ 50% (50w)
  • 6X
    • 40 sec @ 130% (130w)
    • Rest 20 sec @ 50% (50w)
  • 1 min @ 50-55% (50-55w)
  • 1 min @ 55-60% (55-60w)
  • 1 min @ 60-65% (60-65w)
  • 1 min @ 65-70% (65-70w)
  • 1 min @ 70-75% (70-75w)
  • 1 min @ 75-80% (75-80w)
  • 1 min @ 80-85% (80-85w)
  • 1 min @ 50-55% (50-55w)
  • 1 min @ 55-60% (55-60w)
  • 1 min @ 60-65% (60-65w)
  • 1 min @ 65-70% (65-70w)
  • 1 min @ 70-75% (70-75w)
  • 1 min @ 75-80% (75-80w)
  • 1 min @ 80-85% (80-85w)
  • 1 min @ 50-55% (50-55w)
  • 1 min @ 55-60% (55-60w)
  • 1 min @ 60-65% (60-65w)
  • 1 min @ 65-70% (65-70w) 85-75 rpm
  • 1 min @ 70-75% (70-75w) 75-66 rpm
  • 1 min @ 75-80% (75-80w) 66-58 rpm
  • 1 min @ 80-85% (80-85w) 58-51 rpm
  • 1 min @ 50-55% (50-55w) 51-45 rpm
  • 1 min @ 55-60% (55-60w) 45-40 rpm
  • 1 min @ 60-65% (60-65w)
  • 1 min @ 65-70% (65-70w)
  • 1 min @ 85-70% (85-70w)
  • 1 min @ 70-55% (70-55w)
  • 1 min @ 55-40% (55-40w)
  • 1 min @ 40-25% (40-25w)