VO2Max

40/20s

  • Cycling
  • 1h 10mTime
  • 79Stress
  • 0.82Intensity
  • 50Popularity

About this workout

The 40/20s workout is a savage VO2 max session that pushes your limits with intense 40-second efforts at 120% FTP, interspersed with short recoveries. This iconic protocol builds your aerobic ceiling, perfect for improving your performance in tough climbs and race sprints when the pace heats up.

hhp

Workout structure

  • 1 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 4 min @ 85% (85w)
  • 3 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)
    • Rest 20 sec @ 50% (50w)
  • 40 sec @ 120% (120w)
  • 4 min @ 45% (45w)
  • 9X
    • 40 sec @ 120% (120w)
    • Rest 20 sec @ 50% (50w)
  • 40 sec @ 120% (120w)
  • 1 min @ 45% (45w)
  • 2 min @ 60% (60w)
  • 2 min @ 61% (61w)
  • 2 min @ 62% (62w)
  • 1 min @ 63% (63w)
  • 1 min @ 64% (64w)
  • 1 min @ 65% (65w)
  • 1 min @ 64% (64w)
  • 1 min @ 63% (63w)
  • 1 min @ 62% (62w)
  • 1 min @ 61% (61w)
  • 1 min @ 60% (60w)
  • 1 min @ 61% (61w)
  • 1 min @ 62% (62w)
  • 1 min @ 63% (63w)
  • 1 min @ 64% (64w)
  • 1 min @ 65% (65w)
  • 1 min @ 64% (64w)
  • 1 min @ 63% (63w)
  • 1 min @ 62% (62w)
  • 1 min @ 61% (61w)
  • 1 min @ 60% (60w)