The Infamous 40/20s - 3x10

• Cycling
• 56mTime
• 75Stress
• 0.89Intensity
• 10Popularity

About this workout

Three sets of 9 × 40 seconds at 120% FTP, 20-second rest periods. The classic 40/20 interval to raise your VO2 max ceiling.

Workout structure

• 3 min @ 45% (45w)
• 2 min @ 65% (65w)
• 30 sec @ 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)
• 3:30 min @ 45% (45w)
• 9X
  • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 40 sec @ 120% (120w)
• 3:30 min @ 45% (45w)
• 9X
  • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 40 sec @ 120% (120w)
• 3:30 min @ 45% (45w)