20/40s

• Cycling
• 1h 5mTime
• 48Stress
• 0.66Intensity
• 341Popularity

About this workout

This VO2 max workout features 4 sets of 4 × 20 seconds at 120% FTP, interspersed with 40-second recoveries, pushing your aerobic ceiling for those times when the road gets steep or the pace picks up. A great choice for building the capacity to keep pace in tough group rides or tackle race kicks with confidence.

Workout structure

• 5 min @ 45% (45w)
• 2 min @ 55% (55w)
• 2 min @ 65% (65w)
• 2 min @ 75% (75w)
• 1:30 min @ 85% (85w)
• 30 sec @ 100% (100w)
• 2 min @ 45% (45w)
• 2X
  • 6 sec @ 105% (105w)
  • 1 min @ 45% (45w)
• 6 sec @ 105% (105w)
• 2:42 min @ 45% (45w)
• 4X
  • 20 sec @ 120% (120w)
  • 40 sec @ 50% (50w)
• 20 sec @ 120% (120w)
• 5:40 min @ 55% (55w)
• 4X
  • 20 sec @ 120% (120w)
  • 40 sec @ 50% (50w)
• 20 sec @ 120% (120w)
• 5:40 min @ 55% (55w)
• 4X
  • 20 sec @ 120% (120w)
  • 40 sec @ 50% (50w)
• 20 sec @ 120% (120w)
• 5:40 min @ 55% (55w)
• 4X
  • 20 sec @ 120% (120w)
  • 40 sec @ 50% (50w)
• 20 sec @ 120% (120w)
• 10:40 min @ 45% (45w)