40/20 3x8

• Cycling
• 38mTime
• 63Stress
• 0.99Intensity
• 28Popularity

About this workout

This gnarly 40/20 workout cranks up your kick with three sets of 8 intervals at 130% FTP, pushing your sprinting power and lactate tolerance to the limit. Perfect for closing gaps in group rides or delivering that top-end punch during race kicks, it’s essential for building your anaerobic capacity.

Workout structure

• 1 min @ 50% (50w)
• 1 min @ 60% (60w)
• 1 min @ 70% (70w)
• 1 min @ 80% (80w)
• 1 min @ 100% (100w)
• 1 min @ 50% (50w)
• 8X
  • 40 sec @ 130% (130w)
  • Rest 20 sec @ 50% (50w)
• 2:45 min @ 50% (50w)
• 8X
  • 40 sec @ 130% (130w)
  • Rest 20 sec @ 50% (50w)
• 2:45 min @ 50% (50w)
• 8X
  • 40 sec @ 130% (130w)
  • Rest 20 sec @ 50% (50w)
• 2:45 min @ 50% (50w)