IC 157 5x40/20 120/50

• Cycling
• 1h 57mTime
• 170Stress
• 0.93Intensity
• 85Popularity

About this workout

This workout features the brutal 5x40/20 intervals, pushing your VO2 max with sustained efforts at 120% FTP followed by short recoveries. Perfect for maximizing your aerobic capacity and preparing for those hard climbs or intense race kicks, this session will challenge your limits while building your endurance base.

Workout structure

• 10 min @ 55% (55w)
• 2X
  • 1 min @ 120% (120w)
  • Rest 1 min @ 50% (50w)
• 3 min @ 55% (55w)
• 15X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 15X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 15X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 15X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 15X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• 13 min @ 55% (55w)