4 x 12 x (40s – 20s)

• Cycling
• 1h 3mTime
• 50Stress
• 0.97Intensity
• 1,012Popularity

About this workout

This workout features 4 sets of 12 flying 40s at a punishing 111% FTP, designed to push your VO2 max to the limits and enhance your aerobic ceiling. Ideal for boosting your performance during intense group rides and time trials, this session will help you close gaps and power over climbs with confidence.

Workout structure

• 3 min @ 45% (45w)
• 12X
  • 40 sec @ 111% (111w)
  • 20 sec @ 45% (45w)
• 2:40 min @ 45% (45w)
• 12X
  • 40 sec @ 111% (111w)
  • 20 sec @ 45% (45w)
• 2:40 min @ 45% (45w)
• 12X
  • 40 sec @ 111% (111w)
  • 20 sec @ 45% (45w)
• 2:40 min @ 45% (45w)
• 12X
  • 40 sec @ 111% (111w)
  • 20 sec @ 45% (45w)
• 4:40 min @ 45% (45w)