Anaerobic

JOIN Cycling - 2 sets 40-20's

  • Cycling
  • 2h 0mTime
  • 107Stress
  • 0.73Intensity
  • 60Popularity

About this workout

This workout features 2 sets of 5 x 40 seconds at a gnarly 130% FTP with brief 20-second recoveries, perfect for developing your raw sprinting power and lactate tolerance. It's a solid addition to your training arsenal for closing gaps in group rides or launching those decisive race kicks.

Stifke

Workout structure

  • Warm-Up 5 min @ 50-70% (50-70w) 85 rpm
  • Active 25 min @ 70% (70w) 90 rpm
  • 5X
    • Active 40 sec @ 130% (130w) 100 rpm
    • Active 20 sec @ 50% (50w) 85 rpm
  • Active 50 min @ 65% (65w) 90 rpm
  • 5X
    • Active 40 sec @ 130% (130w) 100 rpm
    • Active 20 sec @ 50% (50w) 85 rpm
  • Active 30 min @ 60% (60w) 85 rpm