Anaerobic

4 40x20

  • Cycling
  • 1hTime
  • 72Stress
  • 0.85Intensity
  • 76Popularity

About this workout

This brutal anaerobic workout features four sets of 5 intense 40-second efforts at 121.2% FTP, perfect for building the explosive kick needed to close gaps during a race or respond to sudden attacks. Ideal for cyclists looking to enhance their raw sprinting power and lactate tolerance, it’s a must-try for your training arsenal.

fredrik

Workout structure

  • 2 min @ 46% (46w)
  • 1 min @ 52% (52w)
  • 1 min @ 58% (58w)
  • 1 min @ 61% (61w)
  • 1 min @ 64% (64w)
  • 1 min @ 91% (91w)
  • 3 min @ 49% (49w)
  • 5X
    • 40 sec @ 121% (121w)
    • 20 sec @ 49% (49w)
  • 40 sec @ 121% (121w)
  • 3 min @ 49% (49w)
  • 5X
    • 40 sec @ 121% (121w)
    • 20 sec @ 49% (49w)
  • 40 sec @ 121% (121w)
  • 3 min @ 49% (49w)
  • 5X
    • 40 sec @ 121% (121w)
    • 20 sec @ 49% (49w)
  • 40 sec @ 121% (121w)
  • 3 min @ 49% (49w)
  • 5X
    • 40 sec @ 121% (121w)
    • 20 sec @ 49% (49w)
  • 40 sec @ 121% (121w)
  • 3 min @ 49% (49w)
  • 20 sec @ 121% (121w)
  • 15 min @ 59% (59w)