40/20s intervals

In this sessions riders will simulate the punchy efforts​ often arising in cycling races. ​

​Main set includes 4 x 5 min of 40/20 sec ​alternating efforts between 120-130% of FTP ​and 20-30% of FTP. Rest 10 min in between sets.

What is a 40/20 session?

What is an FTP test?

Source: Haugen et al., 2022

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1-4 hours before



1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

Maurten recommends:

Take 1-2 sips of Drink Mix between sets

Why should I use sports nutrition with Caffeine?

Main set

1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100

Cool down
10-30 min