Anaerobic

4x8min 20/40

  • Cycling
  • 1h 14mTime
  • 95Stress
  • 0.87Intensity
  • 31Popularity

About this workout

This savage 4x8min 20/40 workout delivers a brutal anaerobic kick with 20-second efforts at 175% FTP, pushing your sprinting power and lactate tolerance to the limit. Perfect for closing gaps in races or sharpening your top-end punch for those crucial breakaways!

Jeroen van den Dries

Workout structure

  • Active 10 min @ 30-70% (30-70w)
  • Active 5 min @ 60% (60w)
  • 8X
    • Active 20 sec @ 175% (175w)
    • Active 40 sec @ 50% (50w)
  • Active 5 min @ 60% (60w)
  • 8X
    • Active 20 sec @ 175% (175w)
    • Active 40 sec @ 50% (50w)
  • Active 5 min @ 60% (60w)
  • 8X
    • Active 20 sec @ 175% (175w)
    • Active 40 sec @ 50% (50w)
  • Active 5 min @ 60% (60w)
  • 8X
    • Active 20 sec @ 175% (175w)
    • Active 40 sec @ 50% (50w)
  • Active 5 min @ 60% (60w)
  • Active 7:30 min @ 60-30% (60-30w)