Anaerobic

MAP 3 Sets 40/20s

  • Cycling
  • 52mTime
  • 78Stress
  • 0.94Intensity
  • 120Popularity

About this workout

This workout features 30 repeats of 40 seconds at a punishing 125% FTP, with short 20-second recoveries, designed to build your raw sprinting power and lactate tolerance. Perfect for sharpening your kick during group rides or preparing for those savage race finishes, this session is a must for any competitive cyclist looking to close gaps and throw down a top-end punch.

Brianwr

Workout structure

  • Active 1:30 min @ 50% (50w) 80 rpm
  • Active 1:15 min @ 55% (55w) 85 rpm
  • Active 55 sec @ 65% (65w) 90 rpm
  • Active 35 sec @ 50% (50w) 80 rpm
  • Active 30 sec @ 65% (65w) 85 rpm
  • Active 30 sec @ 60% (60w) 85 rpm
  • Active 30 sec @ 90% (90w) 95 rpm
  • Active 30 sec @ 70% (70w) 85 rpm
  • Active 50 sec @ 100% (100w) 100 rpm
  • Active 50 sec @ 50% (50w) 80 rpm
  • Active 15 sec @ 125% (125w) 90 rpm
  • Active 45 sec @ 50% (50w) 80 rpm
  • Active 15 sec @ 170% (170w) 100 rpm
  • Active 1:30 min @ 50% (50w) 80 rpm
  • 9X
    • Active 40 sec @ 125% (125w) 95 rpm
    • Rest 20 sec @ 50% (50w) 80 rpm
  • Active 3 min @ 60% (60w) 80 rpm
  • 8X
    • Active 40 sec @ 125% (125w) 95 rpm
    • Rest 20 sec @ 50% (50w) 80 rpm
  • Active 3 min @ 60% (60w) 80 rpm
  • 7X
    • Active 40 sec @ 125% (125w) 95 rpm
    • Rest 20 sec @ 50% (50w) 80 rpm
  • Active 3 min @ 45% (45w) 80 rpm
  • 6X
    • Active 40 sec @ 125% (125w) 95 rpm
    • Rest 20 sec @ 50% (50w) 80 rpm
  • Cooldown 3 min @ 55-35% (55-35w)