Anaerobic

40/20's #1

  • Cycling
  • 52mTime
  • 57Stress
  • 0.81Intensity
  • 21Popularity

About this workout

Get ready to ignite your legs with 40/20s, featuring intense bursts at 109.6% FTP followed by brief recoveries. This workout builds the kick to close gaps and enhances your sprinting power, perfect for race kicks or chasing down breakaways.

Amgmails

Workout structure

  • 3 min @ 50% (50w)
  • 4X
    • 10 sec @ 200% (200w)
    • Rest 50 sec @ 50% (50w)
  • 3 min @ 76% (76w)
  • Rest 2 min @ 65% (65w)
  • 5 min @ 90% (90w)
  • Rest 3 min @ 50% (50w)
  • 5X
    • 40 sec @ 110% (110w)
    • Rest 20 sec @ 65% (65w)
  • 5 min @ 50% (50w)
  • 5X
    • 40 sec @ 110% (110w)
    • Rest 20 sec @ 65% (65w)
  • 5 min @ 50% (50w)
  • 5X
    • 40 sec @ 110% (110w)
    • Rest 20 sec @ 65% (65w)
  • 2 min @ 50% (50w)
  • 1 min @ 63% (63w)
  • Rest 4 min @ 56% (56w)