40/20s

• Cycling
• 44mTime
• 51Stress
• 0.83Intensity
• 90Popularity

About this workout

The 40/20s workout features intense 40-second efforts at 120% FTP, perfect for developing your aerobic ceiling and pushing your limits. This session is ideal for those looking to boost their performance for hill sprints or race kicks, providing a challenging yet rewarding way to elevate your VO2 max.

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)
• 8X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 8X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 50% (50w)
• 3 min @ 50% (50w)
• Rest 2 min @ 40% (40w)