The Famous 40_20s

• Cycling
• 1hTime
• 82Stress
• 0.89Intensity
• 792Popularity

About this workout

The Famous 40/20s push your limits with intense 40-second efforts at 120% FTP, interspersed with short 20-second recoveries, making it a classic VO2 max set for boosting your aerobic ceiling. Perfect for preparing for race kicks or elevating your pace on tough climbs, this workout is a must for cyclists looking to enhance their top-end power.

Workout structure

• 9 min @ 35-73% (35-73w)
• 12X
  • 40 sec @ 120% (120w)
  • 20 sec @ 55% (55w)
• 5 min @ 66% (66w)
• 12X
  • 40 sec @ 120% (120w)
  • 20 sec @ 55% (55w)
• 5 min @ 66% (66w)
• 8X
  • 40 sec @ 120% (120w)
  • 20 sec @ 55% (55w)
• 9 min @ 55-30% (55-30w)