Anaerobic

PMA 40/20 30/30 30/30

  • Cycling
  • 52mTime
  • 75Stress
  • 0.92Intensity
  • 15Popularity

About this workout

This punishing PMA 40/20 workout cranks up your anaerobic capacity with 30-second efforts at 125% FTP, perfect for closing gaps in group rides or launching breakaways. Ideal for building the kick you need for that top-end punch during race day.

Blitz

Workout structure

  • Active 3 min @ 50% (50w)
  • Active 1 min @ 95% (95w)
  • 4X
    • Active 10 sec @ 110% (110w)
    • Rest 30 sec @ 50% (50w)
  • Active 2 min @ 51-66% (51-66w)
  • 8X
    • Active 40 sec @ 125% (125w) 95 rpm
    • Rest 20 sec @ 66% (66w) 85 rpm
  • Active 3 min @ 50% (50w)
  • 12X
    • Active 30 sec @ 125% (125w) 95 rpm
    • Rest 30 sec @ 66% (66w) 85 rpm
  • Active 4 min @ 50% (50w)
  • 12X
    • Active 30 sec @ 125% (125w) 95 rpm
    • Rest 30 sec @ 66% (66w) 85 rpm
  • Cooldown 5 min @ 51-40% (51-40w)