4x12x(40-20) @114%CP

• Cycling
• 1h 3mTime
• 33Stress
• 0.79Intensity
• 135Popularity

About this workout

This workout features a challenging 4x12 set of 40-20s at 90% FTP, perfect for building that sub-threshold endurance needed to stretch out climbs or maintain a strong pace in group rides. It's a classic choice for time-crunched cyclists looking to maximize their training efficiency without overcooking.

Workout structure

• 2:30 min @ 35% (35w)
• 12X
  • 40 sec @ 90% (90w)
  • 20 sec @ 35% (35w)
• 2:40 min @ 35% (35w)
• 12X
  • 40 sec @ 90% (90w)
  • 20 sec @ 35% (35w)
• 2:40 min @ 35% (35w)
• 12X
  • 40 sec @ 90% (90w)
  • 20 sec @ 35% (35w)
• 2:40 min @ 35% (35w)
• 12X
  • 40 sec @ 90% (90w)
  • 20 sec @ 35% (35w)
• 4:40 min @ 35% (35w)