2_15_O_U

• Cycling
• 1h 36mTime
• 103Stress
• 0.80Intensity
• 30Popularity

About this workout

This workout features a classic 2 x 15 structure, with ten 2-minute efforts at 96% FTP across three sets, pushing your threshold power and mimicking the sustained pace of time trials or group rides. Perfect for building the endurance you need to maintain control during race kicks or long climbs, it’s a staple for any serious cyclist looking to define their FTP.

Workout structure

• 10 min @ 55% (55w)
• 3 min @ 65% (65w)
• 3 min @ 81% (81w)
• 3 min @ 91% (91w)
• 1 min @ 100% (100w)
• 3 min @ 55% (55w)
• 40 sec @ 95% (95w)
• 3 min @ 55% (55w)
• 3X
  • 2 min @ 96% (96w)
  • 1 min @ 104% (104w)
• 30 sec @ 96% (96w)
• 4 min @ 55% (55w)
• 4X
  • 2 min @ 96% (96w)
  • 1 min @ 104% (104w)
• 30 sec @ 96% (96w)
• 4 min @ 55% (55w)
• 3X
  • 2 min @ 96% (96w)
  • 1 min @ 104% (104w)
• 30 sec @ 96% (96w)
• 5 min @ 55% (55w)
• 25 min @ 60-50% (60-50w)