40/20 Efforts

• Cycling
• 51mTime
• 68Stress
• 0.89Intensity
• 25Popularity

About this workout

The 40/20 efforts are a punishing way to build your kick for closing gaps and boosting raw sprinting power, featuring intense 40-second bursts at 130% FTP followed by brief recoveries. Perfect for sharpening your top-end punch ahead of critical race moments or group ride surges.

Workout structure

• Warm-Up 5 min @ 50-85% (50-85w)
• Active 5 min @ 92% (92w)
• Active 3 min @ 50% (50w)
• 6X
  • Active 40 sec @ 130% (130w)
  • Rest 20 sec @ 45% (45w)
• Active 7 min @ 55% (55w)
• 6X
  • Active 40 sec @ 130% (130w)
  • Rest 20 sec @ 45% (45w)
• Active 7 min @ 55% (55w)
• 6X
  • Active 40 sec @ 130% (130w)
  • Rest 20 sec @ 45% (45w)
• Cooldown 6 min @ 50-30% (50-30w)