4x 8x 40/20 (320W)

• Cycling
• 1h 9mTime
• 88Stress
• 0.87Intensity
• 47Popularity

About this workout

This savage 4x 8x 40/20 workout will push your limits with short, intense efforts at 123.1% FTP designed to build your kick for closing gaps and sprinting power. Perfect for race day preparation or sharpening your legs for those gnarly group ride surges, this session offers a brutal boost to your anaerobic capacity.

Workout structure

• Warm-Up 10 min @ 46-77% (46-77w)
• 1 min @ 46% (46w)
• 20 sec @ 123% (123w)
• Cooldown 2 min @ 46% (46w)
• 8X
  • 40 sec @ 123% (123w)
  • 20 sec @ 46% (46w)
• 6 min @ 56% (56w)
• 8X
  • 40 sec @ 123% (123w)
  • 20 sec @ 46% (46w)
• 6 min @ 56% (56w)
• 8X
  • 40 sec @ 123% (123w)
  • 20 sec @ 46% (46w)
• 6 min @ 56% (56w)
• 8X
  • 40 sec @ 123% (123w)
  • 20 sec @ 46% (46w)
• 6 min @ 56% (56w)