Tempo

2 x 20 SST w FTP Surges Plus Z2

  • Cycling
  • 1h 30mTime
  • 98Stress
  • 0.81Intensity
  • 70Popularity

About this workout

This 2 x 20 SST workout with FTP surges builds your threshold power while maintaining a solid aerobic base. Perfect for race prep or mid-week sessions, this classic set will enhance your ability to sustain high intensity in group rides or time trials.

Farshad

Workout structure

  • Warm-Up 5 min @ 45% (45w)
  • 45 sec @ 70% (70w)
  • Cooldown 1 min @ 50% (50w)
  • 45 sec @ 90% (90w)
  • 1 min @ 50% (50w)
  • 45 sec @ 100% (100w)
  • 5 min @ 50% (50w)
  • 5X
    • 4 min @ 90% (90w)
    • 30 sec @ 100% (100w)
  • 5 min @ 50% (50w)
  • 5X
    • 4 min @ 90% (90w)
    • 30 sec @ 100% (100w)
  • 3 min @ 40% (40w)
  • 20 min @ 70% (70w)
  • 3 min @ 40% (40w)