Day 9 – 40/20 Sprints

• Cycling
• 1h 33mTime
• 124Stress
• 0.95Intensity
• 305Popularity

About this workout

This brutal 40/20 sprint workout, featuring two sets of eight 40-second efforts at 140% FTP, is designed to build raw sprinting power and lactate tolerance—perfect for closing gaps during tough group rides or racing kicks. A must-do for those looking to add a top-end punch to their cycling performance!

Workout structure

• 5 min @ 30% (30w)
• 5 min @ 40% (40w)
• 5 min @ 45% (45w)
• 8X
  • 42 sec @ 140% (140w)
  • 24 sec @ 50% (50w)
• 2 min @ 40% (40w)
• 4X
  • 1:30 min @ 125% (125w)
  • 30 sec @ 40% (40w)
• 10 min @ 40% (40w)
• 8X
  • 42 sec @ 140% (140w)
  • 24 sec @ 50% (50w)
• 2 min @ 40% (40w)
• 4X
  • 1:30 min @ 125% (125w)
  • 30 sec @ 40% (40w)
• 10 min @ 40% (40w)
• 1 min @ 150% (150w)
• 20 min @ 30% (30w)