40/20s HIT decrease

• Cycling
• 1hTime
• 77Stress
• 0.88Intensity
• 15Popularity

About this workout

This 40/20s HIT workout is designed to push your aerobic ceiling with repeated bursts at 115% FTP, making it a solid choice for improving your capacity on climbs or during race kicks. Incorporate this session into your training to elevate your VO2 max and tackle those tougher group rides with confidence.

Workout structure

• 10 min @ 40-100% (40-100w)
• Rest 5 min @ 70% (70w)
• 2X
  • 40 sec @ 130% (130w)
  • Rest 20 sec @ 50% (50w)
• 2X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• 3X
  • Rest 40 sec @ 115% (115w)
  • Rest 20 sec @ 50% (50w)
• 3X
  • 40 sec @ 112% (112w)
  • Rest 20 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 2X
  • Rest 40 sec @ 130% (130w)
  • Rest 20 sec @ 50% (50w)
• 2X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• 3X
  • 40 sec @ 115% (115w)
  • Rest 20 sec @ 50% (50w)
• 3X
  • Rest 40 sec @ 112% (112w)
  • Rest 20 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 2X
  • 40 sec @ 130% (130w)
  • Rest 20 sec @ 50% (50w)
• 2X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• 3X
  • 40 sec @ 115% (115w)
  • Rest 20 sec @ 50% (50w)
• 3X
  • 40 sec @ 112% (112w)
  • Rest 20 sec @ 50% (50w)
• Rest 5 min @ 50% (50w)