40-20

• Cycling
• 36mTime
• 28Stress
• 0.84Intensity
• 25Popularity

About this workout

The 40-20 workout is a punishing threshold session that pushes your limits with sustained efforts at 100% FTP followed by brief recoveries. This classic set is perfect for boosting your race pace and improving your ability to sustain hard efforts during group rides or time trials.

Workout structure

• 6X
  • 40 sec @ 100% (100w)
  • 20 sec @ 50% (50w)
• 4 min @ 45% (45w)
• 6X
  • 40 sec @ 100% (100w)
  • 20 sec @ 50% (50w)
• 4 min @ 45% (45w)
• 6X
  • 40 sec @ 100% (100w)
  • 20 sec @ 50% (50w)
• 4 min @ 45% (45w)
• 6X
  • 40 sec @ 100% (100w)
  • 20 sec @ 50% (50w)