Anaerobic

40/20 @ 135%

  • Cycling
  • 58mTime
  • 81Stress
  • 0.91Intensity
  • 30Popularity

About this workout

This gnarly 40/20 workout ramps up your raw sprinting power and lactate tolerance with 3 sets of intense 40-second efforts at 135% FTP, perfectly suited for closing gaps in group rides or delivering a killer punch in a race. Embrace the pain and build your anaerobic capacity to tackle those explosive moments when the pace kicks up.

Phantom21

Workout structure

  • 15 min @ 40-65% (40-65w)
  • 5 min @ 60% (60w)
  • 7X
    • Rest 40 sec @ 135% (135w)
    • 20 sec @ 40% (40w)
  • 40 sec @ 135% (135w)
  • 5 min @ 40% (40w)
  • 7X
    • Rest 40 sec @ 135% (135w)
    • 20 sec @ 40% (40w)
  • 40 sec @ 135% (135w)
  • 5 min @ 40% (40w)
  • 7X
    • Rest 40 sec @ 135% (135w)
    • 20 sec @ 40% (40w)
  • 40 sec @ 135% (135w)
  • 5 min @ 40% (40w)