40-20 intervals

40-20 intervals are an effective workout for cyclists looking to improve VO2 max and overall performance. These intervals allow for significant time spent at high intensity without becoming overwhelming, thanks to the recovery periods. The structure of the workout makes it both challenging and manageable, making it a popular choice for cyclists from amateur to pro levels.

40-20’s workout structure

• Warm-up: Start with 15-20 minutes of easy spinning to prepare your muscles and cardiovascular system for the high-intensity efforts ahead.
• Main set:
  • 40-second interval: Ride at 120-130% of my FTP.
  • 20-second recovery: Ride at 50% of my FTP.
  • Repeat this cycle 6-10 times per set.
• Set repeats: Perform 1-3 sets, depending on your fitness level and training goals.
• Recovery: Take 5-10 minutes of easy spinning between sets.
• Cool-down: Finish with 10-15 minutes of easy spinning to help the body recover.

Benefits of 40-20 intervals

• Efficiency: These intervals allow for accumulating a lot of time at high intensity. This is great for improving VO2 max and overall cycling performance.
• Bearable intensity: The 20-second rest periods make the workout more manageable, even though the 40-second efforts are challenging.
• Adaptability: The number of repeats and sets can be easily adjusted to match your fitness level and goals, making it a versatile workout for different stages in your training plan.

By incorporating 40-20 intervals into your training routine, you will be able to push your limits and see significant improvements in cycling performance. Give it a try, and you might find it becomes one of your favorite workouts.

How to incorporate 40-20 intervals on your outdoor ride?

Do 40-20 interval blocks on long stretches of uninterrupted road, preferably with a head wind so that you can really put the power down. Alternatively you can do repeats on (very) short hills or viaducts and bridges. You could also do a block on a longer climb. However, the 20 second recovery sections could be difficult to perform. And remember, the recovery is just as important as the vo2max interval itself.