40/20 4x5min/3min

• Cycling
• 44mTime
• 50Stress
• 0.82Intensity
• 47Popularity

About this workout

This VO2 Max workout features a classic 40/20 structure with four sets of five 40-second efforts at a fierce 108.7% FTP, designed to push your aerobic ceiling and develop serious capacity for when the road kicks up. Perfect for those looking to boost performance in group rides or time trials, this session delivers a hard-hitting challenge while maximizing your time investment.

Workout structure

• 10 min @ 44-78% (44-78w)
• 5X
  • 40 sec @ 109% (109w)
  • Rest 20 sec @ 70% (70w)
• 3 min @ 44% (44w)
• 5X
  • 40 sec @ 109% (109w)
  • Rest 20 sec @ 70% (70w)
• 3 min @ 44% (44w)
• 5X
  • 40 sec @ 109% (109w)
  • Rest 20 sec @ 70% (70w)
• 3 min @ 44% (44w)
• 5X
  • 40 sec @ 109% (109w)
  • Rest 20 sec @ 70% (70w)
• 5 min @ 44% (44w)