40/20 Intervals, 3 x 8
Three sets of 8 x 40 seconds at 115 to 125% of FTP with 20 seconds easy, a demanding on-off format for VO2max training.
- Duration
- 58 min
- Effort
- 60
- Level
- Advanced
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 ×Repeat these steps | |||
| 2.1 | Warm-upVO2max Short opener | 40 s | 105-115% FTP92-98% HRmax |
| 2.2 | Warm-upEndurance Easy | 80 s | 55-65% FTP65-78% HRmax |
| 3 | Warm-upEndurance Easy, set 1 next | 2 min | 60-70% FTP65-78% HRmax |
| 8 ×Repeat these steps | |||
| 4.1 | IntervalVO2max Hard, settle quickly | 40 s | 115-125% FTP92-98% HRmax |
| 4.2 | RecoveryRecovery Easy spin | 20 s | 45-55% FTP75-90% HRmax |
| 5 | RecoveryRecovery Easy spin, set 2 next | 4 min | 40-55% FTP50-65% HRmax |
| 8 ×Repeat these steps | |||
| 6.1 | IntervalVO2max Hard, settle quickly | 40 s | 115-125% FTP92-98% HRmax |
| 6.2 | RecoveryRecovery Easy spin | 20 s | 45-55% FTP75-90% HRmax |
| 7 | RecoveryRecovery Easy spin, set 3 next | 4 min | 40-55% FTP50-65% HRmax |
| 8 ×Repeat these steps | |||
| 8.1 | IntervalVO2max Hard, settle quickly | 40 s | 115-125% FTP92-98% HRmax |
| 8.2 | RecoveryRecovery Easy spin | 20 s | 45-55% FTP75-90% HRmax |
| 9 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
40/20 intervals use a 2 to 1 ratio of work to rest. The 40 second efforts are long enough to push breathing high, and the 20 second breaks are too short to let it fall much. Over a set of eight you ride more than 5 minutes hard, and the three sets add up to 16 minutes of work.
Ride the efforts at 115 to 125% of FTP and the breaks at about 50%. The format is mentally harder than 30/15 because each effort lasts longer, so keep the first set slightly under target and save some energy for the third.
This is a session for experienced riders in the build or peak phase, in particular for road races and criteriums where you have to answer repeated surges. Recover with 4 minutes of easy spinning between sets. If three sets are too much, ride two and add the third after a few weeks.
Tips
- Settle into each effort within the first 5 seconds instead of sprinting the start.
- Keep the upper body relaxed and the hands light on the bar.
- Drink between sets, not during them.
Good forRoad raceCriterium
Season phaseBuildPeak