STPC Sunday Staple - 40/20s (6 Sets)

• Cycling
• 2h 2mTime
• 170Stress
• 0.91Intensity
• 227Popularity

About this workout

This brutal anaerobic workout features 6 sets of 8 x 40 seconds at 135% FTP with short 20-second recoveries, perfect for building the kick to close gaps during races or group rides. Incorporate this punishing 40/20 protocol into your routine to develop raw sprinting power and lactate tolerance.

Workout structure

• 10 min @ 50-75% (50-75w)
• 5 min @ 50% (50w)
• 8X
  • 40 sec @ 135% (135w)
  • 20 sec @ 30% (30w)
• 4 min @ 30% (30w)
• 8X
  • 40 sec @ 135% (135w)
  • 20 sec @ 30% (30w)
• 4 min @ 30% (30w)
• 8X
  • 40 sec @ 135% (135w)
  • 20 sec @ 30% (30w)
• 4 min @ 30% (30w)
• 8X
  • 40 sec @ 135% (135w)
  • 20 sec @ 30% (30w)
• 4 min @ 30% (30w)
• 8X
  • 40 sec @ 135% (135w)
  • 20 sec @ 30% (30w)
• 4 min @ 30% (30w)
• 8X
  • 40 sec @ 135% (135w)
  • 20 sec @ 30% (30w)
• 4 min @ 30% (30w)
• 30 min @ 80% (80w)
• 5 min @ 70-50% (70-50w)