40/20 Intervals Intro, 2 x 6
Two sets of 6 x 40 seconds at 110 to 118% of FTP with 20 seconds easy, a short entry into on-off VO2max training.
- Duration
- 42 min
- Effort
- 34
- Level
- Intermediate
- 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 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 6 ×Repeat these steps | |||
| 3.1 | IntervalVO2max Hard but controlled | 40 s | 110-118% FTP92-98% HRmax |
| 3.2 | RecoveryRecovery Easy spin | 20 s | 45-55% FTP75-90% HRmax |
| 4 | RecoveryRecovery Easy spin, set 2 next | 5 min | 40-55% FTP50-65% HRmax |
| 6 ×Repeat these steps | |||
| 5.1 | IntervalVO2max Hard but controlled | 40 s | 110-118% FTP92-98% HRmax |
| 5.2 | RecoveryRecovery Easy spin | 20 s | 45-55% FTP75-90% HRmax |
| 6 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This shorter version of the 40/20 format gives you two sets of six efforts, 40 seconds at 110 to 118% of FTP followed by 20 seconds of easy pedaling. Each set lasts 6 minutes, and 5 minutes of easy spinning separate the two.
The lower target and smaller volume let you learn how the format feels. Breathing rises over the first three repeats and then stays high, while the legs stay fresh enough to keep a smooth pedal stroke. That makes it a useful first contact with VO2max work for riders who know threshold intervals but not much above.
Ride it once a week in the late base or early build phase. When both sets feel steady, move to eight repeats per set, then to three sets, before you raise the power. Shorter efforts such as 30/15 are an alternative if the 40 seconds feel too long.
Tips
- Pick a cadence between 90 and 100 rpm and keep it the same in work and rest.
- Hold the target from the first effort to the last, even if the first feels easy.
- Skip the session if your legs are still heavy from a hard ride the day before.
Good forRoad raceGeneral fitness
Season phaseBaseBuild