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Cycling · VO2max

40/20S

2–3 × 10 × (40 s hard / 20 s easy), 5 min between

Time · 1 h 05Difficulty · Difficulty 4 of 5 — Very hardVery hard

WHAT IT TRAINS

VO2max and anaerobic capacity together — very race-like.

WHO IT'S FOR

Criterium and road racers.

HOW TO DO IT

  1. 01Warm up 15 minutes.
  2. 0210 × (40 seconds at 120–130% FTP, 20 seconds easy).
  3. 035 minutes easy. Repeat for 2–3 sets.
  4. 04Cool down 10 minutes.

SCALED VERSION

2 sets of 6 × 40/20.

Build the scaled version in Forge →

TARGETS THAT FIT YOU

Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.

THE WORKOUT, STEP BY STEP

CYCLING1h 05min

40/20s

2–3 × 10 × (40 s hard / 20 s easy), 5 min between · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/40-20s

WARMUP15 minTarget: 50-75% FTP

Build from 50% to 75% FTP.

10×Repeat

INTERVAL40 secTarget: 120-130% FTP

RECOVERY20 secTarget: 48.5-51.5% FTP

Easy.

RECOVERY5 minTarget: 48.5-51.5% FTP

Easy.

10×Repeat

INTERVAL40 secTarget: 120-130% FTP

RECOVERY20 secTarget: 48.5-51.5% FTP

Easy.

RECOVERY5 minTarget: 48.5-51.5% FTP

Easy.

10×Repeat

INTERVAL40 secTarget: 120-130% FTP

RECOVERY20 secTarget: 48.5-51.5% FTP

Easy.

COOLDOWN10 minTarget: 48.5-51.5% FTP

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