40/20 Efforts

Duration 51:00 TSS 77 IF 0.95 Has instructions

05:00 @ 50% FTP - 85% FTP
05:00 @ 92%
03:00 @ 50%
6x
00:40 @ 130%,
00:20 @ 45%
07:00 @ 55%
6x
00:40 @ 130%,
00:20 @ 45%
07:00 @ 55%
6x
00:40 @ 130%,
00:20 @ 45%
06:00 @ 50% FTP - 30% FTP

40/20 efforts are completed at just below your Maximal Aerobic Power (MAP). By splitting up into 40 seconds, with 20 seconds of recovery, you can accumulate more time at this intensity than you would if doing it as a continuous effort.