40/20's into FTP #1

• 03:00 @ 40% FTP - 60% FTP
• 3x

  00:30 @ 95% FTP,
  01:00 @ 60% FTP
• 02:30 @ 50% FTP
• 4x

  00:40 @ 121% FTP,
  00:20 @ 50% FTP
• 10:00 @ 95% FTP
• 10:00 @ 55% FTP
• 4x

  00:40 @ 121% FTP,
  00:20 @ 50% FTP
• 10:00 @ 95% FTP
• 05:00 @ 50% FTP

Enter FTP

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.