Microintervals (40/20)

• Cycling
• 50mTime
• 67Stress
• 0.89Intensity
• 30Popularity

About this workout

Microintervals (40/20) are a fierce way to boost your VO2 max, featuring 40 seconds at 120% FTP followed by brief recoveries. This workout is perfect for pushing your limits in group rides or when you need the extra punch for those race-day surges.

Workout structure

• Open-ended 10 min @ 55-90% (55-90w)
• 5X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 75% (75w)
• Open-ended 5 min @ 55% (55w)
• 5X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 75% (75w)
• Open-ended 5 min @ 55% (55w)
• 5X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 75% (75w)
• Open-ended 5 min @ 55% (55w)
• 5X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 75% (75w)
• Cooldown 5 min @ 75-55% (75-55w)