40/20's into FTP #1

Duration 53:00 TSS 64 IF 0.85

warmup 03:00 @ 40% FTP - 60% FTP

00:30 @ 95%

01:00 @ 60%

02:30 @ 50%

00:40 @ 121%

00:20 @ 50%

10:00 @ 95%

10:00 @ 55%

00:40 @ 121%

00:20 @ 50%

10:00 @ 95%

05:00 @ 50%

40/20s are an effective workout on its own. Complement these by finishing with a 10-minute Threshold effort, and you are in for a big session!

The opening 40/20s target your VO2max system, but the accumulated lactate will influence the fuel source for the culminating Threshold effort.

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