JOIN Cycling - 40-20's + 10 min tempo

• Cycling
• 2h 30mTime
• 155Stress
• 0.79Intensity
• 45Popularity

About this workout

This workout features a punishing main set of 40-20s that builds your anaerobic kick and raw sprinting power, perfect for closing gaps during group rides or executing race kicks. Pair it with a 10-minute tempo segment to maintain your aerobic engine, making it a solid choice for boosting your performance in time trials and competitive scenarios.

Workout structure

• Warm-Up 5 min @ 50-70% (50-70w) 85 rpm
• Active 15 min @ 70% (70w) 90 rpm
• 10X
  • Active 40 sec @ 125% (125w) 100 rpm
  • Active 20 sec @ 50% (50w) 85 rpm
• Active 30 min @ 60% (60w) 85 rpm
• 4X
  • Active 10 min @ 90% (90w) 90 rpm
  • Active 5 min @ 70% (70w) 90 rpm
• Active 30 min @ 65% (65w) 90 rpm