Anaerobic

40-20s

  • Cycling
  • 1h 4mTime
  • 82Stress
  • 0.87Intensity
  • 30Popularity

About this workout

Get ready for a savage workout with 40-20s, featuring 27 hard-hitting intervals where you'll push to 125% FTP for 40 seconds, followed by 20 seconds of recovery. This brutal set builds your kick to close gaps and enhances your raw sprinting power, making it perfect for race day or sprinting out of a corner.

richardjanssen

Workout structure

  • Warm-Up 5 min @ 40% (40w)
  • Warm-Up 5 min @ 56-75% (56-75w)
  • 3X
    • Warm-Up 6 sec @ 175% (175w) 115 rpm
    • Warm-Up 54 sec @ 40% (40w)
  • Warm-Up 2 min @ 40% (40w)
  • 11X
    • 40 sec @ 125% (125w)
    • 20 sec @ 40% (40w)
  • 40 sec @ 125% (125w)
  • 5 min @ 40% (40w)
  • 11X
    • 40 sec @ 125% (125w)
    • 20 sec @ 40% (40w)
  • 40 sec @ 125% (125w)
  • 5 min @ 40% (40w)
  • 5X
    • 40 sec @ 125% (125w)
    • 20 sec @ 40% (40w)
  • 40 sec @ 125% (125w)
  • 10 min @ 40% (40w)