Cycling workout of the week #1: 20/40s - Just how hard can 20 sec intervals be? [50 mins]

Do if… you’re looking to boost your high-end power – whether that’s for races, Strava segments or as a HIIT-style workout

Image shows a rider completing a cycling workout.
(Image credit: Future)

This is a classic cycling workout used by many coaches for riders doing events such as criteriums, track races, or road races where the effort level required changes frequently due to changes in pace of the bunch, attacks, and sprinting out of corners.

It consists of 10 x 20 second hard efforts, followed by 40 seconds of easy recovery. Then, a 10 minute rest before repeating the first block again.

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Andy Turner

Andy is a Sport & Exercise Scientist, fully qualified and experienced cycling coach, personal trainer and gym instructor. He spent 3 years on the road riding for a UCI cycling team and 7 years as a BC Elite rider. 


After graduating in 2020 with first-class honours in his Sport & Exercise Sciences BSc, he continued to pursue his interest in research in the field of sport science alongside setting up his coaching business, ATP Performance, and working for USA-based firm, Wahoo Sports Science. He balanced this with racing at international level, competing in prestigious events such as the Tour of Britain and the Volta a Portugal.