Day 4 – 40/20 Sprints

• Cycling
• 1h 23mTime
• 105Stress
• 0.92Intensity
• 195Popularity

About this workout

This gnarly workout features 40/20 sprints that will build your closing kick and raw sprinting power, perfect for race kicks or breakaways. Use this day trainer to develop your lactate tolerance and top-end punch, pushing your limits in just over an hour.

Workout structure

• 20 min @ 35% (35w)
• 8X
  • 42 sec @ 136% (136w)
  • 24 sec @ 50% (50w)
• 2 min @ 35% (35w)
• 4X
  • 1:30 min @ 125% (125w)
  • 30 sec @ 50% (50w)
• 10 min @ 35% (35w)
• 6X
  • 42 sec @ 136% (136w)
  • 24 sec @ 50% (50w)
• 2 min @ 35% (35w)
• 3X
  • 1:30 min @ 125% (125w)
  • 30 sec @ 50% (50w)
• 20 min @ 35% (35w)