Anaerobic

40:20s

  • Cycling
  • 49mTime
  • 58Stress
  • 0.84Intensity
  • 31Popularity

About this workout

Get ready for a savage anaerobic workout with 40:20s, featuring intense 40-second efforts at 130% FTP followed by brief recoveries. This session builds your kick to close gaps and boosts your raw sprinting power, perfect for race-day tactics and quick breakaways.

Amazingmrb

Workout structure

  • 5 min @ 45% (45w)
  • 7 min @ 55-100% (55-100w)
  • 2 min @ 45% (45w)
  • 15 sec @ 95% (95w) 120 rpm
  • 2X
    • 1 min @ 45% (45w)
    • 15 sec @ 100% (100w) 120 rpm
  • 3:15 min @ 45% (45w) 80-90 rpm
  • 5X
    • 40 sec @ 130% (130w)
    • Rest 20 sec @ 45% (45w)
  • 4:40 min @ 45% (45w)
  • 5X
    • 40 sec @ 130% (130w)
    • Rest 20 sec @ 45% (45w)
  • 4:40 min @ 45% (45w)
  • 5X
    • 40 sec @ 130% (130w)
    • Rest 20 sec @ 45% (45w)
  • 4:40 min @ 45% (45w)