VO2Max

3x 40/20 (Outdoor)

  • Cycling
  • 37mTime
  • 49Stress
  • 0.89Intensity
  • 20Popularity

About this workout

This workout features a classic 3x 40/20 protocol, pushing your VO2 max with intense 40-second efforts at 110.6% FTP followed by brief recoveries. Ideal for boosting your power when the road kicks up, this session builds the aerobic ceiling needed for those decisive moments in group rides or races.

iamraymond

Workout structure

  • 9X
    • 40 sec @ 111% (111w)
    • 20 sec @ 43% (43w)
  • 40 sec @ 111% (111w)
  • 4 min @ 51% (51w)
  • 9X
    • 40 sec @ 111% (111w)
    • 20 sec @ 43% (43w)
  • 40 sec @ 111% (111w)
  • 4 min @ 51% (51w)
  • 9X
    • 40 sec @ 111% (111w)
    • 20 sec @ 43% (43w)
  • 40 sec @ 111% (111w)