3min @ 50% FTP4x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP
3min @ 95rpm, 70% FTP2min @ 50% FTP5min @ 90rpm, 90% FTP3min @ 85rpm, 50% FTP5x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP
5min @ 85rpm, 50% FTP5x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP
5min @ 85rpm, 50% FTP5x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP
5min @ 85rpm, 50% FTP
Workout overview

Duration: 50m

Stress points: 51

Zone distribution

Z1: 31m

Z2: 3m

Z3: -

Z4: 5m

Z5: 10m

Z6: 1m

63%
6%
0%
10%
20%
1%

The 40/20 sessions consist of 40sec above your threshold pace, followed by 20sec of rest.

By continually lifting power above what is comfortable, you will improve your ability to recover from hard efforts.

Monitor your heart rate before and after each interval. Has heart rate increased significantly over the course of the efforts?

✓ Available in Zwift More workouts like this

  • 1. Progressive Base Low

    8.4 km | 128 SP

  • 2. HIIT 80% FTP #1

    52m | 48 SP

  • 3. HIIT 45sec #1

    57m | 81 SP

  • 4. Steady Base High

    7.6 km | 137 SP

  • 5. Tempo Into Sprints

    1h 1m | 74 SP

  • 6. Short Hills

    6.8 km | 116 SP

  • 7. 40/20's #1

    50m | 51 SP

  • 8. Short & Easy

    3.2 km | 43 SP

  • 9. Tempo With Accelerations #1

    52m | 63 SP

Similar workouts

  • Day 5 - 40/20's #1

    51m | 52 SP

  • Day 6 - 40/20's #1

    51m | 52 SP

  • 40/20's #1

    51m | 52 SP

  • 30/30 Anaerobic #1

    52m | 54 SP

  • 30/30 Anaerobic #2

    1h | 64 SP

  • 3. 30/30 Anaerobic #1

    52m | 57 SP

  • 30/30 Anaerobic #1

    52m | 57 SP

  • Day 4 - Sprints #2

    55m | 56 SP

  • Lavender Unicorn

    30m | 39 SP

  • 2. Lavender Unicorn

    30m | 39 SP

  • Lavender Unicorn

    30m | 39 SP

  • 6. HIIT 80% FTP #2

    45m | 43 SP