PEDAL MANIAMENU

< WORKOUTS

FORTY-TWENTIES

ANAEROBIC · 50 MIN
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
LENGTH50 MIN
LOAD58
STEPS44
HARDESTZ2

Forty seconds hard, twenty easy, ten times, two sets.

THE STEPS

  1. WARM-UP10 MIN FROM 45 TO 75 % · 85 RPM, 2 MIN AT 60 %
  2. SET ONE10 × (40 S AT 120 % · 100 RPM, 20 S AT 50 %)
  3. REST8 MIN AT 55 %
  4. SET TWO10 × (40 S AT 120 % · 100 RPM, 20 S AT 50 %)
  5. COOL-DOWN10 MIN FROM 55 TO 40 %

Percentages are of your FTP.

TIME IN EACH ZONE

  • Z1RECOVERY30 MIN
  • Z2ENDURANCE7 MIN
  • Z6ANAEROBIC13 MIN

THE COACH SAYS

  • 12:00 On.
  • 12:40 Off.
  • 22:00 Recover.
  • 30:00 On.
  • 30:40 Off.

RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick Forty-Twenties.

.ZWO.ERG.MRCFor other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.