VO2Max

40/20s hard start

  • Cycling
  • 54mTime
  • 76Stress
  • 0.91Intensity
  • 55Popularity

About this workout

Experience the savage challenge of 40/20s hard start intervals, pushing your limits with 9 bursts of 40 seconds at 120% FTP, followed by brief recoveries. This workout is perfect for boosting your VO2 max and preparing for when the road kicks up or during intense race efforts.

Sanbangamaran

Workout structure

  • 5 min @ 40-75% (40-75w)
  • 2 min @ 75% (75w)
  • 30 sec @ 75-100% (75-100w)
  • 30 sec @ 100% (100w)
  • 1 min @ 60% (60w)
  • 30 sec @ 120% (120w)
  • 1 min @ 60% (60w)
  • 40 sec @ 140% (140w)
  • 1:30 min @ 40% (40w)
  • 2X
    • 40 sec @ 130% (130w)
    • Rest 20 sec @ 60% (60w)
  • 7X
    • 40 sec @ 120% (120w)
    • Rest 20 sec @ 60% (60w)
  • 40 sec @ 120% (120w)
  • 4 min @ 50% (50w)
  • 2X
    • 40 sec @ 125% (125w)
    • Rest 20 sec @ 60% (60w)
  • 7X
    • 40 sec @ 115% (115w)
    • Rest 20 sec @ 60% (60w)
  • 40 sec @ 115% (115w)
  • 4 min @ 50% (50w)
  • 2X
    • 40 sec @ 120% (120w)
    • Rest 20 sec @ 60% (60w)
  • 7X
    • 40 sec @ 110% (110w)
    • Rest 20 sec @ 60% (60w)
  • 40 sec @ 110% (110w)
  • 4:20 min @ 60-40% (60-40w)