The Famous 40/20's

• Cycling
• 1hTime
• 79Stress
• 0.89Intensity
• 50Popularity

About this workout

Thirty 40-second efforts spread across three sets at 120% FTP, 20 seconds spinning easy between each. The 40/20 protocol is savage but efficient — short, sharp surges that build power repeatability and top-end speed.

Workout structure

• Warm-Up 10 min @ 25-73% (25-73w)
• 12X
  • Active 40 sec @ 120% (120w)
  • Rest 20 sec @ 55% (55w)
• Active 5 min @ 66% (66w)
• 12X
  • Active 40 sec @ 120% (120w)
  • Rest 20 sec @ 55% (55w)
• Active 5 min @ 66% (66w)
• 6X
  • Active 40 sec @ 120% (120w)
  • Rest 20 sec @ 55% (55w)
• Cooldown 10 min @ 55-25% (55-25w)