20s/10s

• Cycling
• 30mTime
• 31Stress
• 0.79Intensity
• 40Popularity

About this workout

This VO2 max workout features a punishing set of 20-second efforts at 110% FTP, designed to push your aerobic ceiling and prepare you for those critical moments in a race or a steep climb. Perfect for integrating into your training to boost performance during high-intensity intervals like 40/20s or when closing gaps in competitive situations.

Workout structure

• 5 min @ 55% (55w)
• 10X
  • 20 sec @ 110% (110w)
  • Rest 10 sec @ 55% (55w)
• 3 min @ 55% (55w)
• 10X
  • 20 sec @ 110% (110w)
  • Rest 10 sec @ 55% (55w)
• 3 min @ 55% (55w)
• 10X
  • 20 sec @ 110% (110w)
  • Rest 10 sec @ 55% (55w)
• 4 min @ 55% (55w)