40/20s 3x13@110%ftp

• Cycling
• 1hTime
• 82Stress
• 0.90Intensity
• 140Popularity

About this workout

This workout features 40/20s, pushing your limits with 40 seconds at 110% FTP followed by 20 seconds of active recovery, igniting your VO2 max and building the capacity you need for those steep climbs or race kicks. It's a punishing yet effective way to elevate your endurance for high-intensity efforts when every second counts.

Workout structure

• 5 min @ 50-75% (50-75w)
• 5 min @ 65% (65w)
• 13X
  • 40 sec @ 110% (110w)
  • Rest 20 sec @ 65% (65w)
• 3 min @ 65% (65w)
• 13X
  • 40 sec @ 110% (110w)
  • Rest 20 sec @ 65% (65w)
• 3 min @ 65% (65w)
• 13X
  • 40 sec @ 110% (110w)
  • Rest 20 sec @ 65% (65w)
• 3 min @ 65% (65w)
• 2 min @ 65-50% (65-50w)