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Twenty seconds of recovery is too short for your oxygen uptake to drop: over a 10-minute block, it stays close to its maximum. The slightly longer 40-second efforts are ridden a notch lower.",{"type":24,"tag":25,"props":40,"children":41},{},[42],{"type":29,"value":43},"It's a very common format among coaches and on training platforms, but its origin hasn't been traced and no study has tested it as such. It rests on the same logic as studied short intervals like Rønnestad's 30\u002F15, which remains the better-documented choice.",{"type":21,"children":45},[46],{"type":24,"tag":25,"props":47,"children":48},{},[49,51,58],{"type":29,"value":50},"Intermediate to advanced riders with a recent FTP and a few short-interval sessions behind them, such as ",{"type":24,"tag":52,"props":53,"children":55},"a",{"href":54},"\u002Fen-GB\u002Flibrary\u002Fcycling\u002Fvo2max\u002Fcycling-short-intervals-30-30",[56],{"type":29,"value":57},"30\u002F30s",{"type":29,"value":59},". 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Add two 20-second pick-ups at the end so the first surge doesn't come as a shock.",{"type":21,"children":84},[85],{"type":24,"tag":25,"props":86,"children":87},{},[88],{"type":29,"value":89},"Three 10-minute blocks, with 5 easy minutes at 45–55% between them. Each block runs 10 times through 40 seconds at 115–125% of FTP, or 288 to 313 W for an FTP of 250 W, and 20 seconds at 50–60%. Aim for even power across all ten reps rather than a flashy start. On a turbo, resistance or slope mode follows quick changes better than ERG.",{"type":21,"children":91},[92],{"type":24,"tag":25,"props":93,"children":94},{},[95],{"type":29,"value":96},"10 very easy minutes at 40–55% of FTP. Let your breathing settle fully: the 20-second recoveries never allowed it during the blocks.",{"type":21,"children":98},[99],{"type":24,"tag":25,"props":100,"children":101},{},[102],{"type":29,"value":103},"Very hard by the end of each block. The 40 seconds start to drag from the seventh rep, and the 20-second recoveries go so fast you'll wonder if your head unit is cheating. Guide: 9 out of 10.",[105,114,123,132],{"title":106,"body":107},"Riding it at 30\u002F15 power",{"type":21,"children":108},[109],{"type":24,"tag":25,"props":110,"children":111},{},[112],{"type":29,"value":113},"The efforts are a third longer: the power needs to come down a bit. Using your 30\u002F15 watts on 40-second efforts will see you blow up in the middle of the second block.",{"title":115,"body":116},"Properly resting in the 20 seconds",{"type":21,"children":117},[118],{"type":24,"tag":25,"props":119,"children":120},{},[121],{"type":29,"value":122},"Freewheeling lets your heart rate drop and makes the next surge harder. Spin easily at 50–60%: keeping your breathing high is what makes the session.",{"title":124,"body":125},"Going too hard in the first block",{"type":21,"children":126},[127],{"type":24,"tag":25,"props":128,"children":129},{},[130],{"type":29,"value":131},"The first reps feel easy. Go over the range from the start and your third block will be well below the first, and the session loses its evenness.",{"title":133,"body":134},"Picking 40\u002F20s for the evidence",{"type":21,"children":135},[136],{"type":24,"tag":25,"props":137,"children":138},{},[139],{"type":29,"value":140},"No study has tested them as such. If you want a well-documented format, go for Rønnestad's 30\u002F15; keep 40\u002F20s for variety.",{"prerequisites":142,"avoid_if":145},[143,144],"A recently measured FTP.","A few short-interval or VO₂max sessions already done.",[146,147,148],"You're tired, or a race or long ride is planned for the next day.","You're new to VO₂max work: start with 15\u002F15s or 30\u002F30s.","You have doubts about your health: get medical advice before near-maximal efforts.",[150,159,168,177],{"question":151,"answer":152},"What power should I ride 40\u002F20 intervals at?",{"type":21,"children":153},[154],{"type":24,"tag":25,"props":155,"children":156},{},[157],{"type":29,"value":158},"115–125% of FTP for the 40 seconds, and 50–60% for the 20-second recovery. For an FTP of 200 W: 230 to 250 W. For 250 W: 288 to 313 W. For 300 W: 345 to 375 W. There's no reference intensity for this format: it's a Wattson choice, a little below the 30\u002F15.",{"question":160,"answer":161},"40\u002F20 or 30\u002F15: which should I choose?",{"type":21,"children":162},[163],{"type":24,"tag":25,"props":164,"children":165},{},[166],{"type":29,"value":167},"Rønnestad's 30\u002F15 has been studied in cyclists, with good results for VO₂max and performance. The 40\u002F20 borrows its principle with longer efforts, but without a dedicated study. For a first session, go for the 30\u002F15; the 40\u002F20 is mostly for variety.",{"question":169,"answer":170},"How many blocks of 40\u002F20 should I do?",{"type":21,"children":171},[172],{"type":24,"tag":25,"props":173,"children":174},{},[175],{"type":29,"value":176},"Three 10-minute blocks, or 20 minutes of work, for a rider who already knows this kind of session. To start with, use 8-minute blocks. Once all three blocks go by at even power, add a fourth block rather than raising the intensity.",{"question":178,"answer":179},"Can I ride 40\u002F20s outdoors?",{"type":21,"children":180},[181],{"type":24,"tag":25,"props":182,"children":183},{},[184],{"type":29,"value":185},"Yes, on a flat road or a clear drag, with a power meter and the changes programmed on your head unit. Stay in the same gear and use cadence to surge. Avoid roads with junctions: thirty surges in a session need a quiet route.",{"level":187,"text":188},"practice",{"type":21,"children":189},[190],{"type":24,"tag":25,"props":191,"children":192},{},[193],{"type":29,"value":194},"A very common format among coaches and on training platforms, often mentioned alongside the 30\u002F15. Its origin hasn't been traced to a primary source, and no dedicated scientific study has been found: so this page cites no source. Popular sources mention 110 to 130% of FTP for short intervals. The 115–125% range, slightly below the 30\u002F15 because the efforts are longer, the number of blocks, the 5-minute recoveries, the warm-up and the cool-down are Wattson choices. 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