40/20 S3 po płaskim

• Cycling
• 1h 38mTime
• 76Stress
• 0.68Intensity
• 35Popularity

About this workout

This workout features a classic 40/20 protocol, pushing your limits with 41 intervals of 40 seconds at 85.2% FTP, followed by short 20-second recoveries. Perfect for building aerobic durability and maintaining a solid pace during long group rides or extended climbs, this session is a must for any endurance-focused cyclist.

Workout structure

• 10 min @ 55% (55w)
• 3 min @ 60% (60w)
• 3 min @ 70% (70w)
• 3 min @ 80% (80w)
• 3 min @ 90% (90w)
• 5 min @ 55% (55w)
• 20X
  • 40 sec @ 85% (85w)
  • 20 sec @ 50% (50w)
• 10 min @ 55% (55w)
• 21X
  • 40 sec @ 85% (85w)
  • 20 sec @ 50% (50w)
• 10 min @ 55% (55w)
• 10 min @ 45% (45w)