All Rounder W2.1 - 40/20s

• Cycling
• 1hTime
• 58Stress
• 0.76Intensity
• 90Popularity

About this workout

This workout features two sets of 10 intervals of 40 seconds at 109% FTP with 20-second recoveries, perfect for building the capacity you need when the road kicks up or during intense group ride efforts. Ideal for boosting your VO2 max, it’s a solid choice for those looking to push their limits and improve their performance in races or high-intensity rides.

Workout structure

• 5 min @ 45% (45w)
• 15 min @ 65% (65w)
• 10X
  • 40 sec @ 109% (109w)
  • 20 sec @ 45% (45w)
• 15 min @ 65% (65w)
• 10X
  • 40 sec @ 109% (109w)
  • 20 sec @ 45% (45w)
• 5 min @ 45% (45w)