Anaerobic

40 / 20

  • Cycling
  • 14mTime
  • 24Stress
  • 1.02Intensity
  • 80Popularity

About this workout

The 40/20 workout is a gnarly anaerobic session that builds your kick to close gaps and enhances lactate tolerance with intense efforts at 120% FTP. Perfect for race kicks or sharpening your sprinting power, this classic protocol is a must for riders looking to elevate their game.

strok

Workout structure

  • 2 min @ 50% (50w)
  • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 125% (125w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 130% (130w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 135% (135w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 140% (140w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 145% (145w)
  • 20 sec @ 50% (50w)
  • 40 sec @ 150% (150w)
  • 2X
    • 20 sec @ 50% (50w)
    • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
  • 3 min @ 65% (65w)