5x 40/20

• Cycling
• 1h 15mTime
• 107Stress
• 0.92Intensity
• 81Popularity

About this workout

This brutal 5x 40/20 workout will push your limits with 40-second efforts at 135% FTP, designed to build your anaerobic capacity and raw sprinting power for those decisive race kicks. Perfect for sharpening your top-end punch before a big event or closing gaps during intense group rides, this session delivers serious gains in lactate tolerance.

Workout structure

• 15 min @ 65% (65w)
• 2X
  • 41 sec @ 135% (135w)
  • 20 sec @ 65% (65w)
• 3X
  • 40 sec @ 135% (135w)
  • 20 sec @ 65% (65w)
• 5 min @ 65% (65w)
• 5X
  • 40 sec @ 135% (135w)
  • 20 sec @ 65% (65w)
• 5 min @ 65% (65w)
• 5X
  • 40 sec @ 135% (135w)
  • 20 sec @ 65% (65w)
• 5 min @ 65% (65w)
• 5X
  • 40 sec @ 135% (135w)
  • 20 sec @ 65% (65w)
• 5 min @ 65% (65w)
• 5X
  • 40 sec @ 135% (135w)
  • 20 sec @ 65% (65w)
• 15 min @ 65% (65w)