20/40 60 min

• Cycling
• 1hTime
• 78Stress
• 0.88Intensity
• 45Popularity

About this workout

The 20/40 workout pushes your limits with three hard sets of 10 intervals at 120% FTP, designed to elevate your VO2 max and expand your aerobic capacity for those challenging climbs and intense finishes. Perfect for preparing for a 20-minute FTP test or just sharpening your edge for race day.

Workout structure

• 5 min @ 50-72% (50-72w)
• 1 min @ 55% (55w)
• 30 sec @ 120% (120w)
• 1:30 min @ 55% (55w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• 12 min @ 60-42% (60-42w)