3x40/20 2x10min Mid VO2

• Cycling
• 1h 17mTime
• 65Stress
• 0.71Intensity
• 15Popularity

About this workout

This workout features a brutal main set of 40/20 intervals that push your VO2 max to the limit, building the top-end power you need for fierce climbs and race kicks. Perfect for boosting your aerobic ceiling, it’s a staple for cyclists looking to enhance performance in group rides and time trials.

Workout structure

• 5 min @ 45% (45w)
• 15 min @ 65% (65w)
• 9X
  • 24 sec @ 108% (108w)
  • 12 sec @ 45% (45w)
• 24 sec @ 108% (108w)
• 15 min @ 65% (65w)
• 9X
  • 24 sec @ 108% (108w)
  • 12 sec @ 45% (45w)
• 24 sec @ 108% (108w)
• 15 min @ 65% (65w)
• 10X
  • 24 sec @ 108% (108w)
  • 12 sec @ 45% (45w)
• 5 min @ 65% (65w)
• 5 min @ 45% (45w)