40/20 Cycling Intervals

40 seconds on, 20 seconds off — higher time-in-zone for aggressive VO2 max development.

Generate a 40/20 Workout

Example Workouts

Sample sessions from these plans — each with precise power targets you can export to your device.

Standard 40/20

38 min
warmup (55-75% FTP)8× 40s 106-120% FTP / 20s recsteady (55-75% FTP)8× 40s 106-120% FTP / 20s reccooldown (40-55% FTP)

Zone Distribution

Z1 32%Z2 39%Z5 29%

Two sets of eight 40-second efforts with only 20 seconds recovery — the 2:1 work-rest ratio forces sustained oxygen uptake and develops the ability to recover under load.

Extended 40/20

57 min
warmup (55-75% FTP)10× 40s 120-150% FTP / 20s recsteady (55-75% FTP)10× 40s 120-150% FTP / 20s recsteady (55-75% FTP)10× 40s 120-150% FTP / 20s reccooldown (40-55% FTP)

Zone Distribution

Z1 30%Z2 35%Z6 35%

Three sets of ten 40-second Zone 6 efforts with minimal recovery — an advanced session that accumulates 20 minutes of near-maximal work for aggressive VO2 max and anaerobic capacity gains.

Generate a 40/20 Workout

Works With Your Setup

Export workouts in FIT and ZWO formats to any device or platform.

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava

Frequently Asked Questions