Day 19 – 40/20

• Cycling
• 1h 11mTime
• 83Stress
• 0.93Intensity
• 315Popularity

About this workout

This gnarly 40/20 workout features 24 intervals of 40 seconds at 130% FTP, pushing your raw sprinting power and lactate tolerance to the max. It's a classic choice for building the kick needed to close gaps in races or group rides, making it a must-do for those looking to sharpen their top-end punch.

Workout structure

• 5 min @ 40% (40w)
• 5 min @ 45% (45w)
• 5 min @ 50% (50w)
• 6X
  • 42 sec @ 130% (130w)
  • 24 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 8X
  • 42 sec @ 130% (130w)
  • 24 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 10X
  • 42 sec @ 130% (130w)
  • 24 sec @ 50% (50w)
• 20 min @ 50% (50w)