20/40 Anaerobic Sets, 3 x 8
Three sets of 8 x 20 seconds at 140 to 160% of FTP with 40 seconds easy, repeated short efforts for race surges.
- Duration
- 1 h 01 min
- Effort
- 55
- Level
- Intermediate
- Focus zone
- Anaerobic
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 2 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Short opener | 15 s | 130-150% FTP90-100% HRmax |
| 3.2 | Warm-upEndurance Easy | 45 s | 55-65% FTP65-78% HRmax |
| 8 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Hard surge | 20 s | 140-160% FTP90-100% HRmax |
| 4.2 | RecoveryRecovery Easy spin | 40 s | 40-50% FTP75-90% HRmax |
| 5 | RecoveryRecovery Easy spin, set 2 next | 5 min | 40-55% FTP50-65% HRmax |
| 8 ×Repeat these steps | |||
| 6.1 | IntervalAnaerobic Hard surge | 20 s | 140-160% FTP90-100% HRmax |
| 6.2 | RecoveryRecovery Easy spin | 40 s | 40-50% FTP75-90% HRmax |
| 7 | RecoveryRecovery Easy spin, set 3 next | 5 min | 40-55% FTP50-65% HRmax |
| 8 ×Repeat these steps | |||
| 8.1 | IntervalAnaerobic Hard surge | 20 s | 140-160% FTP90-100% HRmax |
| 8.2 | RecoveryRecovery Easy spin | 40 s | 40-50% FTP75-90% HRmax |
| 9 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Twenty seconds hard and forty seconds easy is a classic format for repeated surges. The longer recovery lets you hit each effort at 140 to 160% of FTP, well above what you could hold in a 20/10 or 30/15 set, while heart rate stays fairly high across the set.
You ride three sets of eight with 5 minutes of easy spinning between them, which adds up to 8 minutes of very hard work. The session trains anaerobic capacity and the ability to recover quickly between hard accelerations, which is what criteriums, cyclocross and hilly road races demand.
It fits intermediate riders in the build and peak phases. Stand for the first few seconds of each effort if you like, then sit and spin. Progress by moving from eight to ten repeats per set. Keep one easy day after the session.
Tips
- Start each effort with a quick rise in cadence and hold the power for the full 20 seconds.
- Recover at 40 to 50% of FTP instead of stopping.
- Ride in resistance mode if your trainer reacts slowly to quick changes.
Good forCriteriumRoad raceMountain bike
Season phaseBuildPeak