40/20s 120%

• Cycling
• 45mTime
• 55Stress
• 0.85Intensity
• 25Popularity

About this workout

The 40/20s at 120% FTP is a gnarly VO2 max workout that pushes your limits with short, intense bursts of effort followed by brief recoveries, perfect for building explosive power and improving your capacity for those tough race kicks. Incorporate this classic session into your training for a serious boost in your aerobic ceiling and to nail that competitive edge on climbs and group rides.

Workout structure

• 3 min @ 45% (45w)
• 2 min @ 65% (65w)
• 2:10 min @ 60% (60w)
• 2 min @ 75% (75w)
• 2 min @ 50% (50w)
• 30 sec @ 100% (100w)
• 1 min @ 60% (60w)
• 30 sec @ 110% (110w)
• 1 min @ 60% (60w)
• 30 sec @ 120% (120w)
• 3:30 min @ 45% (45w)
• 8X
  • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 40 sec @ 120% (120w)
• 4 min @ 45% (45w)
• 8X
  • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 40 sec @ 120% (120w)
• 6 min @ 45% (45w)