Anaerobic

Dia 5 - 40/20 en el umbral # 3

  • Cycling
  • 1h 5mTime
  • 73Stress
  • 0.82Intensity
  • 40Popularity

About this workout

This workout features a gnarly main set of 4×40 seconds at 121% FTP, designed to build raw sprinting power and lactate tolerance—perfect for closing gaps in a group ride or delivering a killer punch in a race. With a solid recovery in between, it's a classic way to enhance your anaerobic capacity without overcooking your legs.

FA Valls

Workout structure

  • 1 min @ 40% (40w)
  • 1 min @ 44% (44w)
  • 1 min @ 48% (48w)
  • 1 min @ 52% (52w)
  • 1 min @ 54% (54w)
  • 1 min @ 58% (58w)
  • 1 min @ 62% (62w)
  • 1 min @ 64% (64w)
  • 1 min @ 68% (68w)
  • 30 sec @ 65% (65w) 90 rpm
  • 4X
    • 30 sec @ 80% (80w)
    • Rest 30 sec @ 65% (65w)
  • 30 sec @ 80% (80w)
  • 3 min @ 50% (50w)
  • 4X
    • 40 sec @ 121% (121w) 95 rpm
    • Rest 30 sec @ 50% (50w)
  • 10 min @ 95% (95w) 90 rpm
  • 10 min @ 50% (50w)
  • 4X
    • 40 sec @ 121% (121w) 95 rpm
    • Rest 30 sec @ 50% (50w)
  • 10 min @ 95% (95w) 90 rpm
  • 1 min @ 68% (68w)
  • 1 min @ 64% (64w)
  • 1 min @ 62% (62w)
  • 1 min @ 58% (58w)
  • 1 min @ 54% (54w)
  • 1 min @ 52% (52w)
  • 1 min @ 48% (48w)
  • 1 min @ 44% (44w)
  • 1 min @ 40% (40w)