40/20 2x10min High VO2

• Cycling
• 1h 7mTime
• 55Stress
• 0.70Intensity
• 535Popularity

About this workout

The 40/20 workout is a high-octane VO2 max session designed to push your aerobic ceiling through 25-second efforts at 112% FTP, perfect for building the capacity needed when the road gets steep. Use this brutal interval set to elevate your performance in group rides and races where every second counts.

Workout structure

• Warm-Up 5 min @ 45% (45w)
• Active 15 min @ 65% (65w)
• 10X
  • 24 sec @ 112% (112w)
  • 12 sec @ 45% (45w)
• 15 min @ 65% (65w)
• 10X
  • 24 sec @ 112% (112w)
  • 12 sec @ 45% (45w)
• 15 min @ 65% (65w)
• 5 min @ 45% (45w)