40/20 4x8min/3min

• Cycling
• 56mTime
• 75Stress
• 0.89Intensity
• 15Popularity

About this workout

This workout features 4 sets of 8 intervals of 40 seconds at 110.9% FTP, pushing your limits to raise your aerobic ceiling and improve your performance for those moments when the road kicks up. A perfect fit for sharpening your intensity ahead of a race or enhancing your capabilities for gnarly climbs and breakaways.

Workout structure

• 10 min @ 44-78% (44-78w)
• 8X
  • 40 sec @ 111% (111w)
  • 20 sec @ 78% (78w)
• 3 min @ 44% (44w)
• 8X
  • 40 sec @ 111% (111w)
  • 20 sec @ 78% (78w)
• 3 min @ 44% (44w)
• 8X
  • 40 sec @ 111% (111w)
  • 20 sec @ 78% (78w)
• 3 min @ 44% (44w)
• 8X
  • 40 sec @ 111% (111w)
  • 20 sec @ 78% (78w)
• 5 min @ 44% (44w)