Anaerobic

GCN 20/40 - Fast Fitness - High Intensity 35 Min

  • Cycling
  • 34mTime
  • 44Stress
  • 0.88Intensity
  • 255Popularity

About this workout

The GCN 20/40 workout delivers a brutal anaerobic punch with its high-intensity intervals, perfect for building that raw sprinting power needed to close gaps or throw down a killer kick in a race. Use this session as a savage boost to your FTP, especially when prepping for those gnarly group ride sprints or time trials.

KDJW

Workout structure

  • 2 min @ 50% (50w)
  • 2X
    • 15 sec @ 100% (100w)
    • 1 min @ 70% (70w)
  • 15 sec @ 100% (100w)
  • 2:15 min @ 50% (50w)
  • 2X
    • 20 sec @ 110% (110w)
    • 40 sec @ 90% (90w)
  • 3X
    • 20 sec @ 130% (130w)
    • 40 sec @ 100% (100w)
  • 4 min @ 50% (50w)
  • 2X
    • 20 sec @ 110% (110w)
    • 40 sec @ 90% (90w)
  • 3X
    • 20 sec @ 130% (130w)
    • 40 sec @ 100% (100w)
  • 4 min @ 50% (50w)
  • 2X
    • 20 sec @ 110% (110w)
    • 40 sec @ 90% (90w)
  • 3X
    • 20 sec @ 130% (130w)
    • 40 sec @ 100% (100w)
  • 4 min @ 40% (40w)