2×20@z2_and_4x@z5

• Cycling
• 1h 4mTime
• 54Stress
• 0.71Intensity
• 20Popularity

About this workout

This workout combines classic 2x20 efforts with explosive 60-second bursts at 120% FTP, making it a solid choice for increasing your aerobic ceiling and power during those critical moments in a race or group ride. Perfect for those looking to build a fierce kick and sustain higher intensities without overcooking, it’s an essential addition to your training arsenal.

Workout structure

• 5 min @ 40-65% (40-65w)
• 2X
  • 20 min @ 65% (65w)
  • 2 min @ 45% (45w)
• 3X
  • 1 min @ 120% (120w)
  • 2 min @ 40% (40w)
• 1 min @ 120% (120w)
• 5 min @ 45-40% (45-40w)