40/20 3x10min anaerobic intervals

• Cycling
• 55mTime
• 81Stress
• 0.94Intensity
• 266Popularity

About this workout

Three sets of ten 40-second efforts at 125% FTP, 20-second spins between each — a full anaerobic treatment. Pure power and repeatability training, the kind of ugly work that pays off when you need to close gaps and stay in contention.

Workout structure

• 3 min @ 55% (55w)
• 2X
  • 1 min @ 80% (80w) 110 rpm
  • Rest 1 min @ 70% (70w)
• 1 min @ 80% (80w)
• Rest 2 min @ 55% (55w)
• 10X
  • 40 sec @ 125% (125w)
  • Rest 20 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 10X
  • 40 sec @ 125% (125w)
  • Rest 20 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 10X
  • 40 sec @ 125% (125w)
  • Rest 20 sec @ 55% (55w)
• 5 min @ 55% (55w)