40/20 4 block
- Cycling
- 50mTime
- 90Stress
- 1.03Intensity
- 25Popularity
About this workout
This 40/20 workout features intense 40-second efforts at 155.5% FTP, perfect for building the kick needed to close gaps and develop raw sprinting power. Ideal for sharpening your top-end punch in races or when tackling aggressive group rides, this session delivers a challenging anaerobic boost.
Workout structure
- Warm-Up 2 min @ 50% (50w)
- 4 min @ 50-90% (50-90w)
- Cooldown 1 min @ 42% (42w)
- 1 min @ 90% (90w)
- 2 min @ 42% (42w)
- 40 sec @ 156% (156w)
- 20 sec @ 50% (50w)
- 40 sec @ 156% (156w)
- 20 sec @ 50% (50w)
- 40 sec @ 156% (156w)
- 20 sec @ 50% (50w)
- 40 sec @ 156% (156w)
- 20 sec @ 50% (50w)
- 40 sec @ 156% (156w)
- 20 sec @ 50% (50w)
- 40 sec @ 156% (156w)
- 3 min @ 42% (42w)
- 30 sec @ 156% (156w)
- 15 sec @ 50% (50w)
- 30 sec @ 156% (156w)
- 15 sec @ 50% (50w)
- 30 sec @ 156% (156w)
- 15 sec @ 50% (50w)
- 30 sec @ 156% (156w)
- 15 sec @ 50% (50w)
- 30 sec @ 156% (156w)
- 15 sec @ 50% (50w)
- 30 sec @ 156% (156w)
- 3 min @ 42% (42w)
- 40 sec @ 156% (156w)
- 20 sec @ 50% (50w)
- 40 sec @ 156% (156w)
- 20 sec @ 50% (50w)
- 40 sec @ 156% (156w)
- 20 sec @ 50% (50w)
- 40 sec @ 156% (156w)
- 20 sec @ 50% (50w)
- 40 sec @ 156% (156w)
- 20 sec @ 50% (50w)
- 40 sec @ 156% (156w)
- 3 min @ 42% (42w)
- 30 sec @ 156% (156w)
- 15 sec @ 50% (50w)
- 30 sec @ 156% (156w)
- 15 sec @ 50% (50w)
- 30 sec @ 156% (156w)
- 15 sec @ 50% (50w)
- 30 sec @ 156% (156w)
- 15 sec @ 50% (50w)
- 30 sec @ 156% (156w)
- 15 sec @ 50% (50w)
- 30 sec @ 156% (156w)
- 12 min @ 42% (42w)