40/20

• Cycling
• 1h 40mTime
• 111Stress
• 0.90Intensity
• 51Popularity

About this workout

The 40/20 workout is a powerhouse protocol that boosts your VO2 max with intense intervals of 40 seconds at 120% FTP, followed by brief recoveries. Perfect for raising your aerobic ceiling and prepping for those tough climbs or sprint finishes in races, this session is a staple for cyclists looking to enhance their performance.

Workout structure

• 10 min @ 50% (50w)
• 12X
  • 40 sec @ 120% (120w)
  • 20 sec @ 85% (85w)
• 13 min @ 50% (50w)
• 12X
  • 40 sec @ 120% (120w)
  • 20 sec @ 85% (85w)
• 13 min @ 50% (50w)
• 12X
  • 40 sec @ 120% (120w)
  • 20 sec @ 85% (85w)
• 28 min @ 50% (50w)