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Anaerobic
Anaerobic 20/40s
Three sets of eight 20-second efforts at 150 % with 40-second recoveries.
- Duration
- 50 min
- TSS
- 78
- IF
- 0.97
- Difficulty
- Very Hard
- Steps
- 54
Power profile
FTP 100%
150%Steps
| # | Section | Starts | Length | Target (% FTP) |
|---|---|---|---|---|
| 1 | Warm-up | 0:00 | 8:00 | 40 → 70% |
| 2 | Warm-up | 8:00 | 1:00 | 95% |
| 3 | Warm-up | 9:00 | 1:00 | 55% |
| 4 | Work | 10:00 | 0:20 | 150% |
| 5 | Recovery | 10:20 | 0:40 | 50% |
| 6 | Work | 11:00 | 0:20 | 150% |
| 7 | Recovery | 11:20 | 0:40 | 50% |
| 8 | Work | 12:00 | 0:20 | 150% |
| 9 | Recovery | 12:20 | 0:40 | 50% |
| 10 | Work | 13:00 | 0:20 | 150% |
| 11 | Recovery | 13:20 | 0:40 | 50% |
| 12 | Work | 14:00 | 0:20 | 150% |
| 13 | Recovery | 14:20 | 0:40 | 50% |
| 14 | Work | 15:00 | 0:20 | 150% |
| 15 | Recovery | 15:20 | 0:40 | 50% |
| 16 | Work | 16:00 | 0:20 | 150% |
| 17 | Recovery | 16:20 | 0:40 | 50% |
| 18 | Work | 17:00 | 0:20 | 150% |
| 19 | Recovery | 17:20 | 0:40 | 50% |
| 20 | Recovery | 18:00 | 5:00 | 50% |
| 21 | Work | 23:00 | 0:20 | 150% |
| 22 | Recovery | 23:20 | 0:40 | 50% |
| 23 | Work | 24:00 | 0:20 | 150% |
| 24 | Recovery | 24:20 | 0:40 | 50% |
| 25 | Work | 25:00 | 0:20 | 150% |
| 26 | Recovery | 25:20 | 0:40 | 50% |
| 27 | Work | 26:00 | 0:20 | 150% |
| 28 | Recovery | 26:20 | 0:40 | 50% |
| 29 | Work | 27:00 | 0:20 | 150% |
| 30 | Recovery | 27:20 | 0:40 | 50% |
| 31 | Work | 28:00 | 0:20 | 150% |
| 32 | Recovery | 28:20 | 0:40 | 50% |
| 33 | Work | 29:00 | 0:20 | 150% |
| 34 | Recovery | 29:20 | 0:40 | 50% |
| 35 | Work | 30:00 | 0:20 | 150% |
| 36 | Recovery | 30:20 | 0:40 | 50% |
| 37 | Recovery | 31:00 | 5:00 | 50% |
| 38 | Work | 36:00 | 0:20 | 150% |
| 39 | Recovery | 36:20 | 0:40 | 50% |
| 40 | Work | 37:00 | 0:20 | 150% |
| 41 | Recovery | 37:20 | 0:40 | 50% |
| 42 | Work | 38:00 | 0:20 | 150% |
| 43 | Recovery | 38:20 | 0:40 | 50% |
| 44 | Work | 39:00 | 0:20 | 150% |
| 45 | Recovery | 39:20 | 0:40 | 50% |
| 46 | Work | 40:00 | 0:20 | 150% |
| 47 | Recovery | 40:20 | 0:40 | 50% |
| 48 | Work | 41:00 | 0:20 | 150% |
| 49 | Recovery | 41:20 | 0:40 | 50% |
| 50 | Work | 42:00 | 0:20 | 150% |
| 51 | Recovery | 42:20 | 0:40 | 50% |
| 52 | Work | 43:00 | 0:20 | 150% |
| 53 | Recovery | 43:20 | 0:40 | 50% |
| 54 | Cool-down | 44:00 | 6:00 | 60 → 40% |