070 4x40/20 110/50

• Cycling
• 1h 10mTime
• 91Stress
• 0.88Intensity
• 85Popularity

About this workout

This savage 4x40/20 workout pushes your limits with 40-second intervals at 110% FTP, improving your VO2 max and preparing you for those race kicks and steep climbs. Perfect for adding punch to your rides, it's a must-do for building capacity when the road gets steep.

Workout structure

• 5 min @ 65% (65w)
• 2X
  • 2 min @ 105% (105w)
  • Rest 1 min @ 50% (50w)
• 10X
  • 40 sec @ 110% (110w)
  • Rest 20 sec @ 50% (50w)
• 2 min @ 65% (65w)
• 10X
  • 40 sec @ 110% (110w)
  • Rest 20 sec @ 50% (50w)
• 2 min @ 65% (65w)
• 10X
  • 40 sec @ 110% (110w) 50 rpm
  • Rest 20 sec @ 50% (50w)
• 2 min @ 65% (65w)
• 10X
  • 40 sec @ 110% (110w)
  • Rest 20 sec @ 50% (50w)
• 13 min @ 80-65% (80-65w)