Anaerobic

2 x 40/20s CX

  • Cycling
  • 1hTime
  • 71Stress
  • 0.84Intensity
  • 45Popularity

About this workout

This workout features 2 sets of 40/20s, pushing you to 125.7% FTP for 40 seconds with short recoveries, perfect for developing that explosive kick to close gaps in a race. Ideal for sharpening your anaerobic power, it’s a great addition to your training routine for those gnarly sprint finishes or breakaway attempts.

Phwoam

Workout structure

  • 3 min @ 45% (45w)
  • 2 min @ 65% (65w)
  • 2:10 min @ 60% (60w)
  • 2 min @ 75% (75w)
  • 2 min @ 50% (50w)
  • 30 sec @ 100% (100w)
  • 1 min @ 60% (60w)
  • 30 sec @ 110% (110w)
  • 1 min @ 60% (60w)
  • 30 sec @ 120% (120w)
  • 3:30 min @ 45% (45w)
  • 9X
    • 40 sec @ 126% (126w)
    • 20 sec @ 50% (50w)
  • 40 sec @ 126% (126w)
  • 4 min @ 45% (45w)
  • 7X
    • 40 sec @ 126% (126w)
    • 20 sec @ 50% (50w)
  • 2X
    • 40 sec @ 125% (125w)
    • 20 sec @ 50% (50w)
  • 40 sec @ 125% (125w)
  • 18:30 min @ 45% (45w)