8x(40/20) intervals with 5 minute rest

• Cycling
• 31mTime
• 47Stress
• 0.95Intensity
• 135Popularity

About this workout

This brutal 8x(40/20) interval workout pushes your anaerobic limits, building the kick needed to close gaps and unleash top-end power. Perfect for sharpening your sprinting abilities ahead of group rides or when preparing for race day kicks, it's a must-do for any serious cyclist.

Workout structure

• 7X
  • 40 sec @ 123% (123w)
  • 20 sec @ 46% (46w)
• 40 sec @ 123% (123w)
• 5 min @ 46% (46w)
• 6X
  • 40 sec @ 123% (123w)
  • 20 sec @ 46% (46w)
• 40 sec @ 123% (123w)
• 5 min @ 46% (46w)
• 6X
  • 40 sec @ 123% (123w)
  • 20 sec @ 46% (46w)
• 40 sec @ 123% (123w)