Anaerobic

40/20's into Threshold

  • Cycling
  • 56mTime
  • 66Stress
  • 0.84Intensity
  • 40Popularity

About this workout

This workout features intense 40/20 intervals that pack a punch, pushing you to hit 121% of your FTP while testing your lactate tolerance. Perfect for developing your kick to close gaps during races or group rides, this session will leave you with the raw sprinting power you need for those decisive moments.

MoorePerformance

Workout structure

  • 5 min @ 50% (50w)
  • 5X
    • 30 sec @ 65% (65w) 90 rpm
    • Rest 30 sec @ 80% (80w)
  • 3 min @ 50% (50w)
  • 4X
    • 40 sec @ 121% (121w) 90 rpm
    • Rest 20 sec @ 50% (50w)
  • 10 min @ 95% (95w)
  • Rest 10 min @ 50% (50w)
  • 4X
    • 40 sec @ 121% (121w) 90 rpm
    • Rest 20 sec @ 50% (50w)
  • 10 min @ 95% (95w) 90 rpm
  • 5 min @ 50% (50w)