40/20 470/220 3x10

• Cycling
• 1h 11mTime
• 95Stress
• 0.89Intensity
• 21Popularity

About this workout

This gnarly 40/20 workout is designed to build your kick for closing gaps and enhance your raw sprinting power with intense intervals at 123.7% FTP. It's perfect for sharpening your top-end punch for group rides or race-day sprints when the pace is high and competition is fierce.

Workout structure

• 10 min @ 55-68% (55-68w)
• 1 min @ 79% (79w)
• 1 min @ 63% (63w)
• 1 min @ 90% (90w)
• 1 min @ 63% (63w)
• 1 min @ 105% (105w)
• 2 min @ 55% (55w)
• 9X
  • 40 sec @ 124% (124w)
  • 20 sec @ 58% (58w)
• 40 sec @ 124% (124w)
• 5 min @ 58% (58w)
• 9X
  • 40 sec @ 124% (124w)
  • 20 sec @ 58% (58w)
• 40 sec @ 124% (124w)
• 5 min @ 58% (58w)
• 9X
  • 40 sec @ 124% (124w)
  • 20 sec @ 58% (58w)
• 40 sec @ 124% (124w)
• 15 min @ 58% (58w)