40 20 till u drop

• Cycling
• 1h 42mTime
• 221Stress
• 1.14Intensity
• 40Popularity

About this workout

This brutal 40-20 workout cranks your anaerobic capacity to the max with 42 hard-hitting intervals at 150% FTP, perfect for building the kick you need to close gaps and power through race kicks. Ideal for sharpening your sprinting punch, this session is a must for anyone looking to push their limits in fierce group rides or critical moments in a race.

Workout structure

• 10 min @ 50% (50w)
• 5X
  • 40 sec @ 150% (150w)
  • 20 sec @ 50% (50w)
• 4 min @ 50% (50w)
• 5X
  • 40 sec @ 150% (150w)
  • 20 sec @ 50% (50w)
• 4 min @ 60% (60w)
• 4X
  • 40 sec @ 150% (150w)
  • 20 sec @ 50% (50w)
• 40 sec @ 150% (150w)
• 4 min @ 50% (50w)
• 5X
  • 40 sec @ 150% (150w)
  • 20 sec @ 50% (50w)
• 4 min @ 50% (50w)
• 5X
  • 40 sec @ 150% (150w)
  • 20 sec @ 50% (50w)
• 4 min @ 60% (60w)
• 4X
  • 40 sec @ 150% (150w)
  • 20 sec @ 50% (50w)
• 40 sec @ 150% (150w)
• 15 min @ 50% (50w)
• 5X
  • 40 sec @ 150% (150w)
  • 20 sec @ 50% (50w)
• 4 min @ 50% (50w)
• 5X
  • 40 sec @ 150% (150w)
  • 20 sec @ 50% (50w)
• 4 min @ 60% (60w)
• 4X
  • 40 sec @ 150% (150w)
  • 20 sec @ 50% (50w)
• 40 sec @ 150% (150w)
• 5 min @ 50% (50w)