L5 40+20s(53min,65)

• Cycling
• 53mTime
• 66Stress
• 0.86Intensity
• 35Popularity

About this workout

This brutal 40-20 workout hones your anaerobic capacity with high-intensity efforts followed by short recoveries, perfect for building the explosive kick needed to close gaps in races or during tough group rides. It's a must-have in your training arsenal for developing raw sprinting power and lactate tolerance.

Workout structure

• 1 min @ 45% (45w)
• 1 min @ 51% (51w)
• 1 min @ 55% (55w)
• 1 min @ 59% (59w)
• 1 min @ 63% (63w)
• 1 min @ 67% (67w)
• 1 min @ 71% (71w)
• 1 min @ 75% (75w)
• 1 min @ 79% (79w)
• 1 min @ 85% (85w)
• 3 min @ 50% (50w)
• 5X
  • 40 sec @ 122% (122w)
  • 20 sec @ 61% (61w)
• 5 min @ 55% (55w)
• 5X
  • 40 sec @ 122% (122w)
  • 20 sec @ 61% (61w)
• 5 min @ 55% (55w)
• 5X
  • 40 sec @ 122% (122w)
  • 20 sec @ 61% (61w)
• 5 min @ 55% (55w)
• 5X
  • 40 sec @ 122% (122w)
  • 20 sec @ 61% (61w)
• 2:30 min @ 62% (62w)
• 2:30 min @ 55% (55w)