HIT 3x8x40/20

• Cycling
• 1h 3mTime
• 80Stress
• 0.87Intensity
• 48Popularity

About this workout

This VO2 max workout features a punishing main set of 3 sets of 8 x 40 seconds at 120% FTP with brief 20-second recoveries, designed to push your aerobic ceiling. Perfect for those seeking to boost their power for intense group rides or race efforts when the pace ramps up.

Workout structure

• 8 min @ 25-75% (25-75w)
• 3 min @ 80% (80w)
• 2 min @ 100% (100w)
• 1 min @ 110% (110w)
• 5 min @ 60% (60w)
• 8X
  • 40 sec @ 120% (120w)
  • 20 sec @ 60% (60w)
• 5 min @ 60% (60w)
• 8X
  • 40 sec @ 120% (120w)
  • 20 sec @ 60% (60w)
• 5 min @ 60% (60w)
• 8X
  • 40 sec @ 120% (120w)
  • 20 sec @ 60% (60w)
• 5 min @ 60% (60w)
• 5 min @ 60-25% (60-25w)