All Rounder W4.1 - 40/20s

• Cycling
• 1hTime
• 63Stress
• 0.79Intensity
• 110Popularity

About this workout

This savage VO2 max workout features 40/20s, pushing your limits with 40 seconds at 115% FTP followed by brief recoveries — perfect for boosting your aerobic ceiling needed for climbs and sprint finishes. Incorporate this brutal session into your routine to enhance your capacity for those race kicks and tough group ride efforts.

Workout structure

• 5 min @ 45% (45w)
• 15 min @ 65% (65w)
• 10X
  • 40 sec @ 115% (115w)
  • 20 sec @ 45% (45w)
• 15 min @ 65% (65w)
• 10X
  • 40 sec @ 115% (115w)
  • 20 sec @ 45% (45w)
• 5 min @ 45% (45w)