000. ME 40/20

• Cycling
• 1h 20mTime
• 381Stress
• 1.68Intensity
• 36Popularity

About this workout

The 40/20 protocol delivers punishing anaerobic intervals with 5 sets of 40 seconds at a blistering 288.5% FTP, perfect for building your sprinting power and lactate tolerance. Ideal for closing gaps in group rides or delivering that top-end punch during race kicks, this workout will leave your legs screaming and your fitness soaring.

Workout structure

• 20 min @ 115% (115w)
• 5X
  • 40 sec @ 289% (289w)
  • Rest 20 sec @ 92% (92w)
• 5 min @ 115% (115w)
• 5X
  • 40 sec @ 289% (289w)
  • Rest 20 sec @ 92% (92w)
• 5 min @ 115% (115w)
• 5X
  • 40 sec @ 289% (289w)
  • Rest 20 sec @ 92% (92w)
• 5 min @ 92% (92w)
• 20 min @ 139% (139w)
• Rest 30 sec @ 59% (59w)
• 10 min @ 115% (115w)