3x 10x 40/20 decrease

• Cycling
• 1h 6mTime
• 75Stress
• 0.82Intensity
• 26Popularity

About this workout

This workout features a punishing 40/20 protocol, pushing your VO2 max with three sets of six 40-second efforts at 115% FTP, perfect for building the capacity needed when the road kicks up or for those intense race kicks. It's an essential session for cyclists looking to elevate their performance in group rides or time trials without overcooking themselves.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• 5 min @ 50-80% (50-80w)
• 30 sec @ 120% (120w)
• Rest 3 min @ 45% (45w)
• 3X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 45% (45w)
• 6X
  • 40 sec @ 115% (115w)
  • Rest 20 sec @ 45% (45w)
• 40 sec @ 115% (115w)
• Rest 7 min @ 40% (40w)
• 3X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 45% (45w)
• 6X
  • 40 sec @ 115% (115w)
  • Rest 20 sec @ 45% (45w)
• Rest 40 sec @ 115% (115w)
• 7 min @ 40% (40w)
• 3X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 45% (45w)
• 6X
  • 40 sec @ 115% (115w)
  • Rest 20 sec @ 45% (45w)
• 40 sec @ 115% (115w)
• 10 min @ 40% (40w)