40_20er

• Cycling
• 1h 20mTime
• 95Stress
• 0.84Intensity
• 75Popularity

About this workout

The 40/20 intervals are a brutal way to build your kick for closing gaps and developing raw sprinting power, with each set pushing your limits at 128.3% FTP. This workout is perfect for sharpening your top-end punch when preparing for race kicks or breakaways.

Workout structure

• 10 min @ 55-75% (55-75w)
• 8X
  • 40 sec @ 128% (128w)
  • Rest 20 sec @ 57% (57w)
• 8 min @ 55% (55w)
• 8X
  • 40 sec @ 128% (128w)
  • Rest 20 sec @ 57% (57w)
• 8 min @ 55% (55w)
• 8X
  • 40 sec @ 128% (128w)
  • Rest 20 sec @ 57% (57w)
• 30 min @ 55% (55w)