Anaerobic Pro

40/20 Intervals

Two sets of eight 40-second efforts with only 20 seconds of recovery.

Duration45 min

DifficultyExtreme

TSS (est.)49

Intensity factor0.81

Workout structure

12 min 45→70 % + 2 × (8 × (40 s @ 120 % + 20 s @ 50 %) + 6 min @ 50 %) + 5 min 65→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.

Warm-up
45 % → 70 % FTP
12 min
2 × repeat
8 × (40 s @ 120 % + 20 s @ 50 %) + 6 min @ 50 %
28 min
- 8 × repeat
  40 s @ 120 % + 20 s @ 50 %
  8 min
  - On
    120 % FTP · 300 W at 250 W
    40 s
  - Recovery
    50 % FTP · 125 W at 250 W
    20 s
- Recovery
  50 % FTP · 125 W at 250 W
  6 min
Cool-down
65 % → 40 % FTP
5 min

Why ride 40/20 Intervals?

Very short, intense efforts with generous recovery. They build your ability to attack, accelerate and handle repeated surges.

When to use it

Occasionally, when your riding calls for explosive efforts.

Recovery

The efforts are short but the strain is high. Follow with easy riding.

Riding tips

Ride it in ERG mode: YourIntervals sets the resistance for every interval, so focus on a smooth, steady cadence around 85–95 rpm.
Targets feel off today? Use the intensity control to scale the whole workout up or down in 1 % steps.

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