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# FORTY-TWENTIES

ANAEROBIC · 50 MIN

Forty-Twenties: each step's target, by time

LENGTH 50 MIN

LOAD 58

STEPS 44

HARDEST Z2

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

## THE STEPS

1. WARM-UP 10 MIN FROM 45 TO 75 % · 85 RPM, 2 MIN AT 60 %
2. SET ONE 10 × (40 S AT 120 % · 100 RPM, 20 S AT 50 %)
3. REST 8 MIN AT 55 %
4. SET TWO 10 × (40 S AT 120 % · 100 RPM, 20 S AT 50 %)
5. COOL-DOWN 10 MIN FROM 55 TO 40 %

Percentages are of your FTP.

## TIME IN EACH ZONE

- Z1 RECOVERY 30 MIN
- Z2 ENDURANCE 7 MIN
- Z6 ANAEROBIC 13 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](https://pedalmania.cc/workouts/forty-twenties/files/zwo) [.ERG](https://pedalmania.cc/workouts/forty-twenties/files/erg) [.MRC](https://pedalmania.cc/workouts/forty-twenties/files/mrc) For other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.

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Source: https://pedalmania.cc/workouts/forty-twenties