40/20s intervals

In this sessions riders will simulate the punchy efforts often arising in cycling races.

Main set includes 4 x 5 min of 40/20 sec alternating efforts between 120-130% of FTP and 20-30% of FTP. Rest 10 min in between sets.

Pre-exercise
1-4 hours before

Nothing

Warm-up: 1 x Gel 100 Caf 100 or Gel 160

Warm-up
10-30min

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

Maurten recommends:

Main set
60min

1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100

Cool down
10-30 min

Nothing

Market selector