IE 3x8x40/20

• Cycling
• 1hTime
• 76Stress
• 0.87Intensity
• 31Popularity

About this workout

This VO2 max workout features the intense 40/20 intervals, pushing your limits with three sets of eight 40-second efforts at 120% FTP, perfect for developing the capacity needed for when the road kicks up. A fantastic choice for those looking to boost their top-end power and sustain it during group rides or races.

Workout structure

• 10 min @ 50-85% (50-85w)
• 30 sec @ 100% (100w)
• 30 sec @ 60% (60w)
• 30 sec @ 110% (110w)
• 30 sec @ 60% (60w)
• 30 sec @ 120% (120w)
• 2:30 min @ 60% (60w)
• 8X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 60% (60w)
• 5 min @ 60% (60w)
• 8X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 60% (60w)
• 5 min @ 60% (60w)
• 8X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 60% (60w)
• 11 min @ 60-50% (60-50w)