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jdp-
I think I did it based on rpm so I was 80 rpm for 20 and then up to 120 for the 40. Hard to put a percentage on it at it gets harder to maintain the rpm as you approach the end of the interval. This was recommended for me when I was (trying) to train for track so something approaching 80-90% maybe cumulatively by the end?
youramericanlover
Could be good. What sort of interval sessions do you have in mind? People talk about the 2x20 for endurance intervals but 20 mins seems like a loooong time for an interval. I've only ever really done 40x20: 10 min warm up and then 40 seconds on, 20 seconds off for 10 mins, 3-4 min recovery, then 40 on 20 off for 10 mins, 3-4 min recovery and then either try another one and fail in the middle of it or stop knowing I would probably fail in the middle of the third set, 10 min recovery. Of course by all means do 3 or 4 or 5 sets if you love it.