Anaerobic

ATTY 2024 PIT 40/20 SPECIAL

  • Cycling
  • 1h 40mTime
  • 129Stress
  • 0.88Intensity
  • 30Popularity

About this workout

The ATTY 2024 PIT 40/20 SPECIAL will push your limits with its brutal intervals of 50 seconds at 105% FTP followed by short recoveries—perfect for building the kick needed to close gaps and power through race kicks. Integrate this workout into your routine to develop raw sprinting power and lactate tolerance for those hard efforts when it counts.

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Workout structure

  • 20 min @ 50-75% (50-75w)
  • 9X
    • 50 sec @ 105% (105w) 60 rpm
    • 22 sec @ 65% (65w) 70 rpm
  • 50 sec @ 105% (105w) 70 rpm
  • 3 min @ 70% (70w) 90 rpm
  • 7X
    • 45 sec @ 110% (110w) 70 rpm
    • 22 sec @ 65% (65w) 70 rpm
  • 45 sec @ 110% (110w) 70 rpm
  • 3 min @ 70% (70w) 90 rpm
  • 7X
    • 40 sec @ 120% (120w) 80 rpm
    • 22 sec @ 65% (65w) 75 rpm
  • 40 sec @ 120% (120w) 80 rpm
  • 3 min @ 70% (70w) 90 rpm
  • 4X
    • 30 sec @ 130% (130w) 85 rpm
    • 22 sec @ 65% (65w) 80 rpm
  • 30 sec @ 130% (130w) 85 rpm
  • 2 min @ 70% (70w) 85 rpm
  • 4X
    • 30 sec @ 140% (140w) 85-90 rpm
    • 22 sec @ 65% (65w) 80 rpm
  • 30 sec @ 140% (140w) 85-90 rpm
  • 2 min @ 60% (60w) 100 rpm
  • 3 min @ 95-100% (95-100w) 85-90 rpm
  • 3 min @ 100-85% (100-85w) 90-100 rpm
  • 12 min @ 80% (80w)
  • 10 min @ 80-65% (80-65w)
  • 3 min @ 65% (65w)