Workouts» Multisport Mixer» Week 4 »

6. 40/20's Into Threshold

5min @ 50% FTP
5x 30sec @ 90rpm, 65% FTP,
30sec @ 95rpm, 80% FTP
3min @ 50% FTP
4x 40sec @ 95rpm, 121% FTP,
20sec @ 80rpm, 50% FTP
10min @ 90rpm, 95% FTP
10min @ 50% FTP
4x 40sec @ 95rpm, 121% FTP,
20sec @ 80rpm, 50% FTP
10min @ 90rpm, 95% FTP
5min @ 50% FTP
Workout overview

Duration: 56m

Stress points: 66

Zone distribution

Z1: 26m

Z2: 3m

Z3: 3m

Z4: 20m

Z5: -

Z6: 5m

46%
4%
4%
36%
0%
10%

By building up some lactate prior to completing a sub-threshold effort, you will be training your body to clear lactate while improving the efficiency of your aerobic system.

After warming up you will complete 4min of 40/20, leading straight into 10min sub-threshold.

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All workouts in 

Multisport Mixer » Week 4

  • 1. Steady Tempo

    6.4 km | 126 SP

    View >

  • 2. Sub-Threshold XX #1

    48m | 63 SP

    View >

  • 3. Fast Quarters

    5.2 km | 112 SP

    View >

  • 4. Endurance

    1h | 64 SP

    View >

  • 5. Short & Sharp

    3.2 km | 60 SP

    View >

  • 6. 40/20's Into Threshold

    56m | 66 SP

    View >

  • 7. Endurance

    1h | 64 SP

    View >

  • 8. Hard 2 + Hard Mid-Reps

    13.2 km | 322 SP

    View >

  • 9. Threshold Block #1

    48m | 54 SP

    View >

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