40 20

• Cycling
• 43mTime
• 64Stress
• 0.93Intensity
• 55Popularity

About this workout

The 40-20 workout is a brutal VO2 max session featuring short, intense efforts that push your limits, perfect for building the aerobic power needed for aggressive climbs and race kicks. This classic protocol will significantly enhance your capacity for those hard efforts when the pace really heats up.

Workout structure

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