The 40/20s @ 120%

• Cycling
• 1hTime
• 74Stress
• 0.86Intensity
• 15Popularity

About this workout

The 40/20s at 120% is a punishing VO2 max workout that will push your limits, helping you develop the aerobic ceiling you need for those relentless climbs and explosive race moments. Incorporate this savage main-set into your routine to build the capacity to sustain high power outputs when the road kicks up or during critical race efforts.

Workout structure

• 3 min @ 50% (50w)
• 2 min @ 65% (65w)
• 2:10 min @ 60% (60w)
• 2 min @ 75% (75w)
• 2 min @ 50% (50w)
• 30 sec @ 100% (100w)
• 1 min @ 60% (60w)
• 30 sec @ 110% (110w)
• 1 min @ 60% (60w)
• 30 sec @ 120% (120w)
• 3:30 min @ 55% (55w)
• 9X
  • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 40 sec @ 120% (120w)
• 4 min @ 55% (55w)
• 9X
  • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 40 sec @ 120% (120w)
• 3:30 min @ 55% (55w)
• 5X
  • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 10 min @ 60% (60w)