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40/20s are a type of interval session, commonly used in cycling training. 40 seconds of hard effort (130% of functional threshold power) are followed by 20 seconds of rest or very easy riding (active recovery). Typically 40/20s involve 4x5 minutes of intervals with 10 minutes between each set. This session has a reputation for being tough so it’s important to consider all aspects of fueling — before, during and after.

Sweetspot training involves extended intervals, riding for 3x15 minutes at an effort equivalent to 85-95% of an athlete’s functional threshold power (FTP). 5 minute recovery periods between sets provide just enough rest to go again. These sessions are physically and mentally fatiguing. They require appropriate fueling before, during and after, as well as mental focus throughout to achieve the full sets. The closer the athlete is working to their FTP, the tougher the session. Sweetspot training is a highly effective method for attaining physiological adaptations and building stamina.

Over-under training sessions are structured interval workouts that alternate between specific effort peaks and valleys either side of an athlete’s functional threshold power (FTP). Exercising just above (over) FTP builds lactate, limiting performance. Reducing the intensity to just below (under) FTP conditions the body to process the lactate, even when the effort is still relatively high. Over-unders are an effective means of building FTP and simulating the sensations of racing.

Your functional threshold power (FTP) is a benchmark against which most bike training sessions are set. Knowing the FTP enables an athlete to train at the right level for their current ability. The FTP is the average number of watts that a cyclist can sustain for one hour and it provides a good indication of rider fitness. Attaining an FTP score requires a test. There are different methods, but the most accessible is a ramp test. In this test an athlete will complete a short warm-up and will then ride with regular increasing power output until the point of exhaustion — when the rider is no longer able to sustain the required power to continue the test. A Ramp Test will feel very easy to start with and then after a certain point will quickly become increasingly challenging. It takes a lot of mental focus to push to the point of absolute failure and get the best results from a test of this nature.

VO2 Max is the maximum oxygen consumption of an individual during intense exercise. The higher the number, the better the cardiorespiratory fitness and endurance of that person. A high number (some athletes can exceed 90) means that more oxygen can be delivered to the muscles during exercise.