2 x 20 minTempo and a little more (Zwift)(GWOF)

• Cycling
• 1h 26mTime
• 92Stress
• 0.80Intensity
• 40Popularity

About this workout

This workout features a classic 2 x 20 minute tempo effort, complemented by 60 seconds at 100% FTP to really test your legs—perfect for building aerobic durability and preparing for those longer climbs. A staple for mid-week training, it offers solid endurance work while keeping fatigue in check, making it ideal for your next group ride or solo adventure.

Workout structure

• Warm-Up 4 min @ 30-50% (30-50w)
• 2X
  • Active 30 sec @ 110% (110w) 100 rpm
  • Rest 1 min @ 55% (55w) 65 rpm
• 2X
  • Active 1 min @ 100% (100w)
  • Rest 1 min @ 55% (55w)
• Active 2 min @ 45% (45w)
• Active 20 min @ 85% (85w)
• Active 5 min @ 55% (55w)
• Active 20 min @ 85% (85w)
• 6X
  • Active 10 sec @ 120% (120w)
  • Rest 2 min @ 55% (55w)
• Active 2 min @ 55% (55w)
• Active 8 min @ 100% (100w)
• Cooldown 5 min @ 50-30% (50-30w)