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%
active
Intensity: 80%
recovery
Intensity: 40%
Repeat 6 times
active
Intensity: 150%
recovery
Intensity: 40%
recovery
Intensity: 40%
Repeat 6 times
active
Intensity: 150%
recovery
Intensity: 40%
cooldown
Intensity: 40%
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as 20/40s, Intervals, HIIT, Power, GCN, video, GCN Training.
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