Endurance

20 minute warmup

  • Cycling
  • 20mTime
  • 15Stress
  • 0.67Intensity
  • 25Popularity

About this workout

This warmup is a classic way to build your aerobic engine while priming your legs for harder efforts, featuring two short bursts at 85% FTP to kickstart your system. Perfect as a prep for a 20-minute FTP test or before tackling a tough workout, it ensures you're ready to give your best.

Paul Allan

Workout structure

  • 2:30 min @ 45-60% (45-60w)
  • 4 min @ 65% (65w)
  • 2:30 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 2 min @ 60% (60w)
  • 30 sec @ 85% (85w)
  • 1 min @ 60% (60w)
  • 2X
    • 30 sec @ 85% (85w)
    • 1 min @ 60% (60w)
  • 30 sec @ 85% (85w)
  • 2:30 min @ 60% (60w)