40/20

• Cycling
• 1h 14mTime
• 92Stress
• 0.86Intensity
• 30Popularity

About this workout

The 40/20 workout is a brutal VO2 max session that pushes your limits with 40 seconds at 115% FTP, followed by short 20-second recoveries, making it a savage way to raise your aerobic ceiling. Perfect for those looking to crush group ride efforts or tackle steep climbs, this workout builds the capacity you'll need when the road kicks up.

Workout structure

• 3 min @ 40-45% (40-45w) 85 rpm
• 5 min @ 50-60% (50-60w) 90 rpm
• 30 sec @ 65% (65w)
• 30 sec @ 70% (70w)
• 30 sec @ 75% (75w)
• 30 sec @ 80% (80w)
• 30 sec @ 85% (85w)
• 30 sec @ 90% (90w)
• 30 sec @ 95% (95w)
• 1 min @ 100% (100w)
• 2 min @ 45% (45w)
• 1 min @ 130% (130w)
• 4 min @ 45% (45w)
• 20X
  • 40 sec @ 115% (115w) 95 rpm
  • 20 sec @ 40% (40w) 65 rpm
• 5 min @ 40% (40w) 85 rpm
• 20X
  • 40 sec @ 115% (115w) 95 rpm
  • 20 sec @ 40% (40w) 65 rpm
• 10 min @ 40-30% (40-30w) 85 rpm