Anaerobic

Anaerobic 5x4 Rise 40/20s

Cycling
1h 5mTime
81Stress
0.86Intensity
70Popularity

About this workout

This tough session of 20 x 20 seconds at 83.3% FTP builds your raw sprinting power and lactate tolerance, perfect for closing gaps during a group ride or responding to race kicks. Incorporate these 40/20 intervals into your training to develop that explosive top-end punch when it matters most.

Contiman

Workout structure

Warm-Up 10:30 min @ 47-63% (47-63w)
1:30 min @ 73% (73w)
Cooldown 1:30 min @ 80% (80w)
Rest 2 min @ 52% (52w)
Cooldown 30 sec @ 83% (83w)
Rest 30 sec @ 93% (93w)
Cooldown 30 sec @ 100% (100w)
Rest 2 min @ 52% (52w)
Cooldown 40 sec @ 105% (105w)
Rest 20 sec @ 83% (83w)
40 sec @ 110% (110w)
20 sec @ 83% (83w)
Rest 40 sec @ 120% (120w)
20 sec @ 83% (83w)
Rest 40 sec @ 130% (130w)
20 sec @ 83% (83w)
Rest 2:30 min @ 63% (63w)
40 sec @ 105% (105w)
Rest 20 sec @ 83% (83w)
40 sec @ 110% (110w)
20 sec @ 83% (83w)
Rest 40 sec @ 120% (120w)
20 sec @ 83% (83w)
Rest 40 sec @ 130% (130w)
20 sec @ 83% (83w)
Rest 2:30 min @ 63% (63w)
40 sec @ 105% (105w)
Rest 20 sec @ 83% (83w)
40 sec @ 110% (110w)
20 sec @ 83% (83w)
40 sec @ 120% (120w)
20 sec @ 83% (83w)
40 sec @ 130% (130w)
20 sec @ 83% (83w)
2:30 min @ 63% (63w)
40 sec @ 105% (105w)
20 sec @ 83% (83w)
40 sec @ 110% (110w)
20 sec @ 83% (83w)
40 sec @ 120% (120w)
20 sec @ 83% (83w)
40 sec @ 130% (130w)
20 sec @ 83% (83w)
2:30 min @ 63% (63w)
40 sec @ 105% (105w)
20 sec @ 83% (83w)
40 sec @ 110% (110w)
20 sec @ 83% (83w)
40 sec @ 120% (120w)
20 sec @ 83% (83w)
40 sec @ 130% (130w)
20 sec @ 83% (83w)
2:30 min @ 63% (63w)
3:30 min @ 100% (100w)
10 min @ 53-23% (53-23w)