40/20s 120% x3 60 min

• Cycling
• 1hTime
• 85Stress
• 0.92Intensity
• 20Popularity

About this workout

The 40/20s workout pushes your limits with sustained 40-second efforts at 120% FTP, developing your aerobic ceiling and explosive power for when the road kicks up. Perfect for improving your performance in group rides or time trials, this session delivers a solid punch to your fitness without overcooking your legs.

Workout structure

• 5 min @ 50-75% (50-75w)
• 5 min @ 75-90% (75-90w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 65% (65w)
• 5 min @ 65% (65w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 65% (65w)
• 5 min @ 65% (65w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 65% (65w)
• 10 min @ 65-50% (65-50w)