Anaerobic

4x40/20 + 15x30/30

  • Cycling
  • 2h 30mTime
  • 178Stress
  • 0.84Intensity
  • 20Popularity

About this workout

This workout combines classic 4x40/20 intervals with a savage main set of 15x30/30s, pushing your raw sprinting power and lactate tolerance to the limit. It's perfect for sharpening your kick to close gaps during races or powering through tough group ride efforts.

Osse2005

Workout structure

  • Warm-Up 15 min @ 55% (55w)
  • 3 min @ 60% (60w)
  • Cooldown 3 min @ 70% (70w)
  • 3 min @ 80% (80w)
  • 3 min @ 90% (90w)
  • 5 min @ 55% (55w)
  • 10X
    • 40 sec @ 127% (127w)
    • Rest 20 sec @ 52% (52w)
  • 8 min @ 55% (55w)
  • 10X
    • 40 sec @ 127% (127w)
    • Rest 20 sec @ 52% (52w)
  • 8 min @ 55% (55w)
  • 10X
    • 40 sec @ 127% (127w)
    • Rest 20 sec @ 52% (52w)
  • 8 min @ 55% (55w)
  • 10X
    • 40 sec @ 127% (127w)
    • Rest 20 sec @ 52% (52w)
  • 8 min @ 55% (55w)
  • 15X
    • 30 sec @ 127% (127w)
    • Rest 30 sec @ 52% (52w)
  • 31 min @ 52% (52w)