VO2Max

40/20ies 360/180

  • Cycling
  • 2h 19mTime
  • 169Stress
  • 0.85Intensity
  • 41Popularity

About this workout

The 40/20ies workout, featuring 3×10 minutes at 80% FTP with brief recoveries, is a killer way to raise your aerobic ceiling and increase your capacity for those tough climbs or sprint finishes. This session is essential for building the endurance needed to maintain high-intensity efforts during group rides or races.

Klemens

Workout structure

  • Warm-Up 6 min @ 40-70% (40-70w)
  • 1 min @ 33% (33w)
  • Cooldown 10 min @ 70-75% (70-75w)
  • 1 min @ 50% (50w)
  • 10 min @ 75-80% (75-80w)
  • 3X
    • 1 min @ 50% (50w)
    • 10 min @ 80% (80w)
  • Rest 1 min @ 50% (50w)
  • 10X
    • 40 sec @ 120% (120w)
    • Rest 20 sec @ 60% (60w)
  • 1 min @ 33% (33w)
  • 4 min @ 70% (70w)
  • 10X
    • 40 sec @ 120% (120w)
    • Rest 20 sec @ 60% (60w)
  • 1 min @ 33% (33w)
  • 4 min @ 70% (70w)
  • 10X
    • 40 sec @ 120% (120w)
    • Rest 20 sec @ 60% (60w)
  • 1 min @ 33% (33w)
  • 4 min @ 70% (70w)
  • 10X
    • 40 sec @ 120% (120w)
    • Rest 20 sec @ 60% (60w)
  • 1 min @ 33% (33w)
  • 10 min @ 70% (70w)
  • 1 min @ 30% (30w)
  • 10 min @ 70% (70w)