40/20 MAP repeats &Threshold2

• Cycling
• 59mTime
• 84Stress
• 0.92Intensity
• 451Popularity

About this workout

This gnarly 40/20 MAP repeat workout combines tough 40-second efforts at 125% FTP with brief recoveries, building the kick to close gaps and raw sprinting power. Perfect for race day prep or when you need to push your anaerobic limits, this session will elevate your performance in group rides and breakaways.

Workout structure

• Active 3 min @ 50% (50w) 85 rpm
• Active 1 min @ 58% (58w) 85 rpm
• Active 1 min @ 65% (65w) 85 rpm
• Active 1 min @ 73% (73w) 85 rpm
• Active 1 min @ 80% (80w) 85 rpm
• Active 30 sec @ 110% (110w) 95 rpm
• Active 1 min @ 60% (60w) 85 rpm
• Active 30 sec @ 115% (115w) 95 rpm
• Active 1 min @ 60% (60w) 85 rpm
• Active 15 sec @ 155% (155w) 105 rpm
• Active 1 min @ 60% (60w) 85 rpm
• Active 2 min @ 55% (55w)
• 7X
  • Active 40 sec @ 125% (125w) 105 rpm
  • Rest 20 sec @ 55% (55w) 65 rpm
• Active 4 min @ 100% (100w)
• Rest 5 min @ 55% (55w)
• 6X
  • Active 40 sec @ 125% (125w) 105 rpm
  • Rest 20 sec @ 55% (55w) 65 rpm
• Active 5 min @ 100% (100w)
• Rest 5 min @ 55% (55w)
• 5X
  • Active 40 sec @ 125% (125w) 105 rpm
  • Rest 20 sec @ 55% (55w) 65 rpm
• Active 6 min @ 100% (100w)
• Rest 3 min @ 55% (55w)