4 40x20 -

• Cycling
• 59mTime
• 80Stress
• 0.90Intensity
• 20Popularity

About this workout

This gnarly workout features 4 sets of 5 × 40 seconds at 121.2% FTP, designed to boost your raw sprinting power and lactate tolerance. Perfect for closing gaps during tough group rides or unleashing a savage kick in races, it’s a must for developing that top-end punch.

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 @ 70% (70w)
• 40 sec @ 121% (121w)
• 3 min @ 60% (60w)
• 5X
  • 40 sec @ 121% (121w)
  • 20 sec @ 70% (70w)
• 40 sec @ 121% (121w)
• 3 min @ 60% (60w)
• 5X
  • 40 sec @ 121% (121w)
  • 20 sec @ 70% (70w)
• 40 sec @ 121% (121w)
• 3 min @ 60% (60w)
• 5X
  • 40 sec @ 121% (121w)
  • 20 sec @ 70% (70w)
• 40 sec @ 121% (121w)
• 3 min @ 65% (65w)
• 20 sec @ 121% (121w)
• 6 min @ 85% (85w)
• 8 min @ 50% (50w)