Intervalos de Intensidad - 40'' x 20''

• Cycling
• 1h 2mTime
• 63Stress
• 0.78Intensity
• 50Popularity

About this workout

This classic 40/20 protocol pushes your threshold power with short bursts of intensity, ideal for improving your performance during weekly group rides and time trials. It's a solid workout for building sustained efforts without overextending, making it a must-have in your training repertoire.

Workout structure

• 8 min @ 50-60% (50-60w)
• 2X
  • 6 min @ 80-90% (80-90w)
  • Rest 2 min @ 60-70% (60-70w)
• 10X
  • 40 sec @ 100-105% (100-105w)
  • Rest 20 sec @ 50-60% (50-60w)
• 5 min @ 50-60% (50-60w)
• 10X
  • 40 sec @ 100-105% (100-105w)
  • Rest 20 sec @ 50-60% (50-60w)
• 5 min @ 60-70% (60-70w)
• 8 min @ 50-60% (50-60w)