And over time, gradually increase the 40/20 to 30-minutes. Continue this 40/20 pattern for 10 minutes. Then ride 40-seconds (90+ rpm) at your TT goal (300W) followed by 20-seconds at 200W. Let’s say your goal is to hold 300 Watts for a 20k Time Trial. Again, be sure you are rested and well-fueled with carbohydrates, such as an energy bar (plus 20-30oz water), prior to starting this workout. This workout is ideal for the stationary trainer. For those runners new to this type of intensity, performing this workout once every 3-4 weeks is ideal. ![]() ![]() Following the workout, warm down with an easy 1-mile jog.įor the more advanced runner, these workouts can be done more frequently, every 7-10 days. Gradually and progressively build up to 3-4 miles of the 40/20. Then run 40-seconds at :10/mile faster than your 5K goal pace (5:50/mile) and then jog 20-seconds at :20-:30/mile slower than goal pace (6:20-6:30/mile). Once you master the workout above, try the next one: Begin with a 2-3 mile gradual warm up run. The next phase of this workout is to press the pace a bit more so that we can continue to raise the fitness ceiling. Following the workout, warm down with an easy 1-mile jog. At your first attempt for this workout, continue the 40/20 for 1 mile and then over time, gradually build up to 3-4 miles. Run 40-seconds at your goal 5k pace (6:00/mile) and then jog 20-seconds at :30/mile slower than goal pace (6:30/mile). Then it’s time to begin the 40/20 portion of the workout. ![]() Begin with a 2-3 mile gradual warm up run. Let’s say your goal is to run 6:00/mile for a 5K. Be sure you are well-fueled with carbohydrates, such as an energy bar (plus 20-30oz water), prior to starting this workout. This workout is ideal for the track or flat terrain. Let’s take a look at some 40/20 workouts that will train your body to become more efficient, faster and stronger. So, these workouts are recommended for well-trained athletes with a solid foundation of fitness and strength. Over time, your body will become efficient at clearing lactate, and you will be able to hold a faster pace for a longer period of time.Īs you can imagine, 40/20 workouts can become quite intense. During the 20-seconds of active recovery/rest, your heart rate will drop, which clears the lactate and allows you to make another effort. Therefore, we want to teach your body to utilize and clear lactate as quickly as possible, which is why you’ll want to take short rests after each interval. Your muscles’ ability to contract becomes significantly diminished and you will be forced to slow to a crawl, or even stop all together, until lactate can be cleared. ![]() When you produce lactate at a faster rate than it can be utilized, it’s pretty much game over for your performance. the point at which your muscles begin producing lactate as a byproduct of anaerobic respiration. All of these work on similar principals.ĭuring the intense 40-seconds of work, you will be close to or at your lactate threshold, i.e. Over the years, many different work-to-rest ratios have been used for certain workouts, such as 20-seconds of work/10-seconds of rest, 30-seconds of work/30seconds of rest, 40-seconds of work/20-seconds of rest, etc. Izumi Tabata) and are often referred to as HIIT (high intensity interval training). They fall under the umbrella of Tabata workouts (named after Dr. 40/20 workouts are intervals designed around 40-seconds of work followed by 20-seconds of rest or active recovery.
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