40/20

• Cycling
• 1hTime
• 53Stress
• 0.73Intensity
• 60Popularity

About this workout

The 40/20 workout serves up a classic threshold challenge with sustained efforts that sharpen your ability to maintain pace during group rides and time trials. This session is perfect for building your FTP while pushing your limits with brief but intense bursts followed by active recovery.

Workout structure

• Warm-Up 2 min @ 55% (55w)
• 3 min @ 60% (60w)
• Cooldown 5 min @ 65% (65w)
• 4X
  • 40 sec @ 97% (97w)
  • 20 sec @ 52% (52w)
• 5 min @ 65% (65w)
• 4X
  • 40 sec @ 97% (97w)
  • 20 sec @ 52% (52w)
• 5 min @ 65% (65w)
• 4X
  • 40 sec @ 97% (97w)
  • 20 sec @ 52% (52w)
• 5 min @ 65% (65w)
• 4X
  • 40 sec @ 97% (97w)
  • 20 sec @ 52% (52w)
• 5 min @ 65% (65w)
• 4X
  • 40 sec @ 97% (97w)
  • 20 sec @ 52% (52w)
• 5 min @ 65% (65w)
• 5 min @ 58% (58w)