40-20s extended

• Cycling
• 1h 54mTime
• 170Stress
• 0.94Intensity
• 105Popularity

About this workout

The 40-20s extended workout is a powerful VO2 max session that pushes your limits with sustained efforts at 110% FTP, simulating the demands of racing and hard group rides. Perfect for building aerobic capacity and boosting your performance when the road inclines or the pace heats up.

Workout structure

• 9 min @ 35-73% (35-73w)
• 12X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 55% (55w)
• 5 min @ 66% (66w)
• 12X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 55% (55w)
• 5 min @ 66% (66w)
• 12X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 55% (55w)
• 5 min @ 66% (66w)
• 12X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 55% (55w)
• 3X
  • 4 min @ 66% (66w)
  • 7 min @ 110% (110w)
• 9 min @ 55-30% (55-30w)