40/20's #1

Duration 52:00 TSS 55 IF 0.8

03:00 @ 50%

00:10 @ 200%

00:50 @ 50%

03:00 @ 75%

02:00 @ 65%

05:00 @ 90%

03:00 @ 50%

00:40 @ 109%

00:20 @ 65%

05:00 @ 50%

00:40 @ 109%

00:20 @ 66%

05:00 @ 50%

00:40 @ 109%

00:20 @ 65%

02:00 @ 50%

cooldown 05:00 @ 65% FTP - 50% FTP

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 strenuous efforts and enhance your VO2max capacity.

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