Twenty seconds on, forty seconds off, or 20/40s, are a great way of getting fit and increasing power if you have limited time to exercise. This session will hurt, but it's only 20 minutes!
warmup
Intensity: 50%
3/10 RPE
active
Intensity: 110%
8/10 RPE
recovery
Intensity: 40%
1/10 RPE
Repeat 6 times
active
Intensity: 150%
10/10 RPE
recovery
Intensity: 40%
1/10 RPE
recovery
Intensity: 40%
1/10 RPE
Repeat 6 times
active
Intensity: 150%
10/10 RPE
recovery
Intensity: 40%
1/10 RPE
cooldown
Intensity: 40%
2 mins 1/10 RPE
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as HIIT, Intervals, 20/40s, GCN, video, GCN Training.
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