Anaerobic

HIT - 3x10x40/20

  • Cycling
  • 1h 15mTime
  • 95Stress
  • 0.87Intensity
  • 19Popularity

About this workout

This savage 3x10 set of 40/20 intervals at 125% FTP builds your anaerobic power, developing the kick needed to close gaps and respond to race surges. Perfect for sharpening your sprinting ability and lactate tolerance, it’s a hard-hitting addition to any competitive cyclist's training plan.

Juwec

Workout structure

  • Warm-Up 15 min @ 25-75% (25-75w)
  • Active 30 sec @ 95% (95w) 95 rpm
  • Active 30 sec @ 50% (50w)
  • Active 30 sec @ 105% (105w) 105 rpm
  • Active 30 sec @ 50% (50w)
  • Active 30 sec @ 115% (115w) 115 rpm
  • Active 3:30 min @ 50% (50w)
  • 10X
    • 40 sec @ 125% (125w)
    • Rest 20 sec @ 50% (50w)
  • 8 min @ 55% (55w)
  • 10X
    • 40 sec @ 125% (125w)
    • Rest 20 sec @ 50% (50w)
  • 8 min @ 55% (55w)
  • 10X
    • 40 sec @ 125% (125w)
    • Rest 20 sec @ 50% (50w)
  • 8 min @ 50-30% (50-30w)