LSCT + 3*10*40:20 Adam Hansen inspired
- Cycling
- 1h 36mTime
- 119Stress
- 0.86Intensity
- 76Popularity
About this workout
This workout features 4 sets of 10 intervals at 110% FTP with 20 seconds of recovery, perfect for pushing your limits and boosting your VO2 max — a must for improving your climbing capacity and race day performance. Incorporate this classic 40/20 protocol to build the top-end punch needed for sprint finishes and closing gaps during intense group rides.
Workout structure
- Open-ended 15 min @ 45-65% (45-65w)
- Hr 105 1 min @ 50% (50w)
- Hr 105 5 min @ 50% (50w)
- Hr 140 1 min @ 80% (80w)
- Hr 140 5 min @ 80% (80w)
- Hr 159 1 min @ 110% (110w)
- Hr 159 2 min @ 110% (110w)
- HRR sit up no pedal 3 min @ 20% (20w)
- Endurance 3 min @ 55-65% (55-65w)
- 10X
- 40 sec @ 110-125% (110-125w)
- Rest 20 sec @ 55-65% (55-65w)
- Free-ride 5 min @ 55-65% (55-65w)
- 10X
- 40 sec @ 110-125% (110-125w)
- Rest 20 sec @ 50% (50w)
- Free-ride 5 min @ 55-65% (55-65w)
- 10X
- 40 sec @ 110-125% (110-125w)
- Rest 20 sec @ 50% (50w)
- Free-ride 5 min @ 55-65% (55-65w)
- 10X
- 40 sec @ 110-125% (110-125w)
- Rest 20 sec @ 50% (50w)
- Open-ended 5 min @ 55-65% (55-65w)