FondoLab

Team bus

40/20s

Forty seconds hard, twenty easy: FondoLab's variant of the 30/15s, a little longer on and off.

Trains
VO2max
Intensity
very hard
Time
1 h 07
Load
78 TSS
Carbs
80–90 g/h
StepTimeWatts% FTPFeel
Warm up 10 min 112–162 W 45–65% 3/10
Warm up 5 min 162–188 W 65–75% 4/10
Hard 30 s 262–288 W 105–115% 7/10
Easy 1:30 100–138 W 40–55% 2/10
Hard 30 s 262–288 W 105–115% 7/10
Easy 1:30 100–138 W 40–55% 2/10
Hard 30 s 262–288 W 105–115% 7/10
Easy 1:30 100–138 W 40–55% 2/10
10 ×
Hard 40 s 300–338 W 120–135% 9/10
Easy 20 s 112–138 W 45–55% 3/10
Easy 3 min 100–138 W 40–55% 2/10
10 ×
Hard 40 s 300–338 W 120–135% 9/10
Easy 20 s 112–138 W 45–55% 3/10
Easy 3 min 100–138 W 40–55% 2/10
10 ×
Hard 40 s 300–338 W 120–135% 9/10
Easy 20 s 112–138 W 45–55% 3/10
Cool down 10 min 100–138 W 40–55% 2/10

FIT workout Zwift workout

Garmin: copy the FIT file to the NewFiles folder of your bike computer. Other bike computers and trainer apps that import FIT workouts open it too.

FondoLab default · All workouts