All Rounder W3.1 - 40/20s

• Cycling
• 1hTime
• 61Stress
• 0.78Intensity
• 170Popularity

About this workout

This VO2 Max workout features two sets of 10 intervals at 112% FTP for 40 seconds, followed by 20 seconds of recovery—perfect for building your aerobic ceiling and boosting your capacity for those steep climbs or race kicks. Incorporate this classic 40/20 protocol into your training for a savage challenge that pays off in performance gains.

Workout structure

• 5 min @ 45% (45w)
• 15 min @ 65% (65w)
• 10X
  • 40 sec @ 112% (112w)
  • 20 sec @ 45% (45w)
• 15 min @ 65% (65w)
• 10X
  • 40 sec @ 112% (112w)
  • 20 sec @ 45% (45w)
• 5 min @ 45% (45w)