4wk FTP Booster - W1D5 - 40/20's #1

• Cycling
• 50mTime
• 52Stress
• 0.78Intensity
• 75Popularity

About this workout

This session features 40/20 intervals designed to build your anaerobic capacity and top-end punch, perfect for closing gaps in group rides or launching a savage sprint. Incorporate this routine into your training to push your limits and prep for those crucial moments in races.

Workout structure

• Warm-Up 3 min @ 40-60% (40-60w)
• 4X
  • Active 10 sec @ 175% (175w) 105 rpm
  • Rest 50 sec @ 50% (50w) 85 rpm
• Active 3 min @ 70% (70w) 95 rpm
• Active 2 min @ 50% (50w)
• Active 5 min @ 90% (90w) 90 rpm
• Active 3 min @ 50% (50w) 85 rpm
• 5X
  • Active 40 sec @ 109% (109w) 95 rpm
  • Rest 30 sec @ 55% (55w) 85 rpm
• Active 5 min @ 50% (50w) 85 rpm
• 5X
  • Active 40 sec @ 109% (109w) 95 rpm
  • Rest 20 sec @ 55% (55w) 85 rpm
• Active 5 min @ 50% (50w) 85 rpm
• 5X
  • Active 40 sec @ 109% (109w) 95 rpm
  • Rest 20 sec @ 55% (55w) 85 rpm
• Active 5 min @ 50% (50w) 85 rpm