Cycling Workout
40/20 High-Intensity Intervals
A classic VO2 max interval session with 40 seconds work and 20 seconds recovery. This format maximizes time spent at VO2 max while allowing just enough recovery to maintain intensity.
40/20 High-Intensity Intervals
wattsCalculate
Warm up
10:00 @ 106-126W (58% FTP)
Main Set
3:00 @ 130-150W (70% FTP)
3:00 @ 150-170W (80% FTP)
3:00 @ 170-190W (90% FTP)
5:00 recovery @ 100-120W (55% FTP)
Repeat 8 times:
1. Hard: 0:40 @ 250-270W (130% FTP)
2. Easy: 0:20 @ 100-120W (55% FTP)
5:00 recovery @ 100-120W (55% FTP)
Repeat 8 times:
1. Hard: 0:40 @ 250-270W (130% FTP)
2. Easy: 0:20 @ 100-120W (55% FTP)
5:00 recovery @ 100-120W (55% FTP)
Repeat 8 times:
1. Hard: 0:40 @ 250-270W (130% FTP)
2. Easy: 0:20 @ 100-120W (55% FTP)
Cool Down
10:00 @ 100-120W (55% FTP)
Total Duration: 68:00
About the Author
I'm a software developer and cycling enthusiast from Germany with over 10 years of experience. I've personally tested and refined all these workouts over the past years, and I can confidently say they will help improve your cycling performance through structured training.