The Ultimate Interval: 40/20
Today’s internet is unfortunately inundated with cycling training information. With that being said, training based on power and lactate threshold is a relatively new phenomenon in cycling. I believe and have always believed in hard consistent training to become faster on the bike, rather than taking a highly structured “scientific” approach. In my opinion, nothing beats 20 hour weeks with the majority of training done at Zone 2 with a few targeted intervals throughout the week.
The targeted intervals that I have always found to be the most effective are 40/20 intervals. 40/20 intervals are proven to increase V02 max, lactate tolerance, and fatigue resistance. They are also the best intervals to prepare for racing. Race scenarios seldom require riders to ride 5x5’ at 350 watts, rather race situations require riders to follow attacks at full-gas for 30 - 40” and quickly recover for the next surge in the group. 40/20 intervals replicate these scenarios as best as possible in training.
To be more specific, 40/20 intervals are intervals that require riders to ride 40 seconds at 120% FTP and 20 seconds at 55% FTP repeatedly for 10-12 minutes. 40/20 intervals can also be implemented in running with the same approach. For example, runners can run at 40 seconds at around 90% of their max effort following with a 20 second easy jog for 10 minutes straight. In the past, I always enjoyed riding 2 sets of 12’ x 40/20 with 1 set of 6’ x 40/20, or alternatively 3 sets of 10’ x 40/20. In between intervals, I also generally rode for 5 minutes in Zone 2 before starting the next interval. It is important to try to produce as much lactic acid in the legs as possible for maximum effectiveness.
40/20 intervals are and have always been my favorite intervals to increase fitness and prepare for races in the past. They are highly effective and as mentioned before increase V02 max, lactate tolerance, and fatigue resistance. Increasing fitness and training with 40/20 intervals are however, never easy. Whilst riding 40/20 intervals, the last few minutes always include quite a bit of suffering! But if you are willing to push through the suffering, the benefits of regularly implementing 40/20 intervals in training are the best I have experienced from all the different intervals I have ridden in my lifetime.
