40/20s

• Cycling
• 48mTime
• 61Stress
• 0.87Intensity
• 115Popularity

About this workout

This workout features 40/20s, a brutal VO2 max protocol where you’ll push hard at 120% FTP for 40 seconds followed by short recoveries, perfect for boosting your aerobic ceiling. Ideal for those looking to elevate their performance for climbs and race kicks, this session packs a punch without taking all day.

Workout structure

• 5 min @ 55% (55w)
• 8 min @ 75% (75w)
• 30 sec @ 100% (100w)
• 1 min @ 60% (60w)
• 30 sec @ 110% (110w)
• 1 min @ 60% (60w)
• 30 sec @ 120% (120w)
• 3:30 min @ 55% (55w)
• 9X
  • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 40 sec @ 120% (120w)
• 4 min @ 55% (55w)
• 9X
  • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 40 sec @ 120% (120w)
• 5 min @ 55% (55w)