2x20 @ 103

• Cycling
• 1h 5mTime
• 92Stress
• 0.92Intensity
• 30Popularity

About this workout

The 2x20 @ 103 workout is a classic threshold session that builds your sustained power, perfect for nailing your group ride pace or pushing through a time trial. With 20-minute intervals at 103% FTP, you'll sharpen your ability to maintain high effort over time, making it a staple for any cyclist looking to boost their performance.

Workout structure

• 3 min @ 50% (50w)
• 2 min @ 70% (70w)
• 2 min @ 90% (90w)
• 3 min @ 40% (40w)
• 20 min @ 103% (103w)
• 10 min @ 40% (40w)
• 20 min @ 103% (103w)
• 5 min @ 40-30% (40-30w)