3x10x40"/20"

• Cycling
• 1h 30mTime
• 100Stress
• 0.81Intensity
• 20Popularity

About this workout

This VO2 max workout features a demanding main set of 3 sets of 10 repeats at 120% FTP for 40 seconds, with 20-second recoveries, perfect for building the aerobic ceiling you'll need when the road kicks up. Ideal for pushing your limits in group rides or sharpening your performance for time trials, this 40/20 protocol delivers serious gains in a manageable format.

Workout structure

• 15 min @ 50% (50w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• 10 min @ 65% (65w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• 10 min @ 65% (65w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• 10 min @ 65% (65w)
• 15 min @ 50% (50w)