GCN 40 min Sprint Intervals Sufferfest's 'Equalizer' - 2

• Cycling
• 40mTime
• 47Stress
• 0.83Intensity
• 436Popularity

About this workout

This brutal 40-minute anaerobic workout features 5 sets of 20-second sprints at 105% FTP, perfect for building your top-end punch and lactate tolerance. Ideal for those looking to sharpen their sprinting power for closing gaps in group rides or delivering explosive efforts in races.

Workout structure

• 4 min @ 30-55% (30-55w)
• 2 min @ 55-65% (55-65w)
• 1 min @ 45-55% (45-55w)
• 1:30 min @ 80-90% (80-90w)
• 1 min @ 45-55% (45-55w)
• 1 min @ 85-95% (85-95w)
• 45 sec @ 45-55% (45-55w)
• 45 sec @ 105-115% (105-115w)
• 1:30 min @ 45-55% (45-55w)
• 5X
  • 10 sec @ 115-120% (115-120w)
  • 10 sec @ 45-55% (45-55w)
• 10 sec @ 115-120% (115-120w)
• 1:40 min @ 45-55% (45-55w)
• 5X
  • 20 sec @ 105-115% (105-115w)
  • 20 sec @ 85-95% (85-95w)
• 20 sec @ 105-115% (105-115w)
• 1:50 min @ 45-55% (45-55w)
• 30 sec @ 105-115% (105-115w)
• 30 sec @ 85-95% (85-95w)
• 30 sec @ 115-125% (115-125w)
• 30 sec @ 75-85% (75-85w)
• 30 sec @ 125-135% (125-135w)
• 30 sec @ 60-70% (60-70w)
• 30 sec @ 145-155% (145-155w)
• 30 sec @ 45-55% (45-55w)
• 30 sec @ 125-135% (125-135w)
• 30 sec @ 70-80% (70-80w)
• 30 sec @ 115-125% (115-125w)
• 30 sec @ 80-90% (80-90w)
• 30 sec @ 105-115% (105-115w)
• 30 sec @ 85-95% (85-95w)
• 2:30 min @ 45-55% (45-55w)
• 3X
  • 20 sec @ 115-125% (115-125w)
  • 20 sec @ 45-55% (45-55w)
• 20 sec @ 115-125% (115-125w)
• 1:20 min @ 40-50% (40-50w)
• 10 sec @ 125-135% (125-135w)
• 10 sec @ 45-55% (45-55w)
• 10 sec @ 145-155% (145-155w)
• 10 sec @ 45-55% (45-55w)
• 10 sec @ 165-175% (165-175w)
• 10 sec @ 45-55% (45-55w)
• 10 sec @ 195-205% (195-205w)
• 3:10 min @ 40-50% (40-50w)