The Infamous 40/20s

• Cycling
• 45mTime
• 66Stress
• 0.94Intensity
• 24KPopularity

About this workout

Two sets of 9 × 40 seconds at 120% FTP, 20-second easy spinning. The notorious 40/20 interval structure.

Workout structure

• 3 min @ 45% (45w)
• 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 @ 45% (45w)
• 9X
  • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 40 sec @ 120% (120w)
• 4 min @ 45% (45w)
• 9X
  • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 40 sec @ 120% (120w)
• 3:30 min @ 45% (45w)