VO2Max

40/20's FTP Booster

  • Cycling
  • 1hTime
  • 74Stress
  • 0.86Intensity
  • 70Popularity

About this workout

28 × 40-second efforts across 4 sets at 117% FTP with 20-second rests. Classic 40/20 protocol that raises capacity for when the road kicks up.

Sibs

Workout structure

  • Warm-Up 6 min @ 35-70% (35-70w)
  • 5X
    • Active 15 sec @ 130% (130w)
    • Rest 30 sec @ 50% (50w)
  • Active 2 min @ 50% (50w)
  • 10X
    • Active 40 sec @ 117% (117w)
    • Rest 20 sec @ 50% (50w)
  • Active 5 min @ 60% (60w)
  • 8X
    • Active 40 sec @ 117% (117w)
    • Rest 20 sec @ 50% (50w)
  • Active 5 min @ 60% (60w)
  • 6X
    • Active 40 sec @ 117% (117w)
    • Rest 20 sec @ 50% (50w)
  • Active 5 min @ 60% (60w)
  • 4X
    • Active 40 sec @ 117% (117w)
    • Rest 20 sec @ 50% (50w)
  • Cooldown 5:15 min @ 70-35% (70-35w)