2x8m 40-20 VO2 50m 52tss .79if

• Cycling
• 50mTime
• 52Stress
• 0.79Intensity
• 155Popularity

About this workout

This workout features 2 sets of 8 intervals of 40 seconds at a gnarly 116.2% FTP, with 20-second recoveries, designed to push your VO2 max boundaries. Perfect for building the aerobic ceiling you need when the road kicks up or during race efforts, this 40-20 protocol delivers serious results without excessive fatigue.

Workout structure

• 3 min @ 42% (42w)
• 3 min @ 53% (53w)
• 3 min @ 63% (63w)
• 6 min @ 70% (70w)
• 5 min @ 65% (65w)
• 8X
  • 40 sec @ 116% (116w)
  • Rest 20 sec @ 49% (49w)
• 1 min @ 42% (42w)
• 5 min @ 53% (53w)
• 8X
  • 40 sec @ 116% (116w)
  • Rest 20 sec @ 49% (49w)
• 1 min @ 42% (42w)
• 7 min @ 53% (53w)