The famous 20/40 Interval Cycling Workout
Nadezhda Pavlova – Editor in Chief
This is a popular cycling workout that many riders utilize competing in criteriums, circuit races, or road races. It is popular among those preparing for events where the level of effort required shifts regularly- repeated surges, attacks, change in speed of the bunch, sprinting out of the corner. Even for a cyclists with a high pain threshold, this leg-numbing interval session can help get the most out of one’s potential. This workout can also be integrated into an indoor riding session lasting less than an hour, making it easy to fit into even the busiest schedules with limited training opportunities.
What is a 20/40 cycling workout exactly?
A 20/40 workout is characterized by a 20-second sprint work followed by a 40-second recovery repeated 10 times with easy 5-10 minutes spin between sets. This cycling workout’s intervals are so good that they assist riders to enhance their watts. This workout can be quite intense, so it’s recommended for well-trained athletes with solid fitness base. Make sure you are well rested and well-fueled before starting this intervals.
How to properly do a 20/40 session
The 20-second efforts should not be completed at full capacity right away. If you do this, you will feel in your body around halfway through and regret it.
It is typical for your power to begin to dwindle. However, if you give in, you will not reap the full benefits of the session. Stick to your intensity level (the wattage is 120-140%+ FTP) for and the repetitions will feel gradually tougher as the session progresses.
Maintain a firm grip on the handlebars, tense your core muscles, and pull your elbows far back behind your abdomen to help you focus. If you find yourself bobbling in the saddle, focus on engaging your core muscles and stabilizing your hips.
Because the blocks are short, they may be completed outside in various locations. Ideally, you want a flat stretch of road with few tight curves and no intersections.
These can also be done on an incline. However, keep in mind that while you’re on a climb, your recovery will most likely be at a greater wattage, which will make the workout increasingly difficult, so reduce your wattage during the 20-second sprints.
When riding outside, you can also lengthen the warm-up and cool-down periods. The aim is to complete the 10-minute blocks of 20/40 intervals precisely so that you may receive the full advantages of the cycling workout.
The benefits of the 20/40 cycling workout
The main advantage of this cycling workout is that it will let you raise the amount of power you can exert over your threshold. As a result, this is assisting you in improving your climbing on quick ascents and chasing strikes in events. This HIIT (high intensity interval workout) teaches your body to utilize and clear lactate quickly.
On the other hand, it will improve the consistency of your efforts, allowing you to stay on the top climb after climb and turn after turn. And, if you are looking to improve your stamina, it aids in the development of resistance to fatigue caused by inorganic phosphate synthesis.
All of these adjustments occur as the rate shifts from easy to challenging. Because the initial boost in power uses the phosphocreatine system to produce energy rapidly, the balance of the energy will be provided by your aerobic and anaerobic systems.
Key takeaway
Short-interval cycling exercises have been a mainstay of training programs. Many professional cyclists continue to use 20/40 cycling intervals in their training sessions. There are physiological and psychological reasons why such a brief, intense interval improves overall performance.
If you want to maintain and enhance your riding performance in between your busy schedules, a 20/40 cycling workout can be a wonderful approach to do so they give your great fitness return on small time invested.
You can read more training advice by Nadezhda, by simply clicking on one of the related blogs below. As a internationally certified tri coach, Nadezhda will help to guide your own training plan, and you can also get her training plans written just for you – just click here for details
