3min @ 50% FTP
4x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP
3min @ 85rpm, 70% FTP
2min @ 85rpm, 50% FTP
5min @ 90rpm, 90% FTP
3min @ 50% FTP
10x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP
5min @ 50% FTP
10x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP
5min @ 50% FTP
3min @ 90rpm, 125% FTP
5min @ 50% FTP
Workout overview
Duration: 58m
Stress points: 69
Zone distribution
Z1: 33m
Z2: 3m
Z3: -
Z4: 5m
Z5: 13m
Z6: 4m
Building upon your previous 40/20 session, this time we are increasing the number intervals before finishing with a 3min VO2max effort.
We are challenging your ability to recover from hard work and measuring the final effort produced.
Like last time, observe your heart rate before and after each of the 40/20 intervals.
No longer available in Zwift*
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*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.