Workouts
Workout
40/20s – 3 Sets of 10 (Billat Intervals)
HIIT
67 min
IF 0.53
Three sets of ten 40-seconds-on / 20-seconds-off intervals at 120% FTP. Intermittent VO2 training that accumulates more time at max oxygen uptake than steady intervals.
Duration
67 min
Blocks
5
Intensity
0.53
Workout analysis
Session profile and interval structure.
warmup · 55%12 min
Repeat 3 times
Repeat 10 times
active · 120%40s
recovery · 55%20s
recovery · 55%5 min
cooldown · 45%10 min
Training purpose
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.
Useful when you want sessions that match tags such as 40/20, VO2 Max, Microbursts, HIIT.
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Session summary
Ratings, tags, and related sessions.
Tags
40/20
VO2 Max
Microbursts
HIIT
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