4x6 40/20@118%

• Cycling
• 1h 10mTime
• 80Stress
• 0.83Intensity
• 30Popularity

About this workout

This savage VO2 max workout features 4 sets of 6 x 40 seconds at 118% FTP, pushing your limits with brief 20-second recoveries at 50%. Perfect for cranking up your aerobic ceiling and preparing for those steep climbs or intense race kicks when every second counts.

Workout structure

• Warm-Up 5 min @ 50-75% (50-75w)
• Active 2 min @ 65% (65w)
• Active 2 min @ 80% (80w)
• Active 1 min @ 95% (95w)
• Active 2 min @ 65% (65w)
• Active 2 min @ 80% (80w)
• Active 1:30 min @ 95% (95w)
• Active 5:30 min @ 65% (65w)
• 6X
  • Active 40 sec @ 118% (118w)
  • Rest 20 sec @ 50% (50w)
• Active 5 min @ 50% (50w)
• 6X
  • Active 40 sec @ 118% (118w)
  • Rest 20 sec @ 50% (50w)
• Active 5 min @ 50% (50w)
• 6X
  • Active 40 sec @ 118% (118w)
  • Rest 20 sec @ 50% (50w)
• Active 5 min @ 50% (50w)
• 6X
  • Active 40 sec @ 118% (118w)
  • Rest 20 sec @ 50% (50w)
• Active 5 min @ 50% (50w)
• Cooldown 5 min @ 75-50% (75-50w)