threshold

2×20 sweet

  • Cycling
  • 1hTime
  • 71Stress
  • 0.84Intensity
  • 40Popularity

About this workout

The 2×20 workout is a classic threshold session designed to push your sustainable power, making it perfect for honing the pace you can hold during weekly group rides and time trials. With two solid 20-minute intervals at 91% FTP, this session builds your endurance and helps define your FTP without overcooking your legs.

parzo

Workout structure

  • 4 min @ 50% (50w)
  • 30 sec @ 75% (75w)
  • 30 sec @ 56% (56w)
  • 30 sec @ 80% (80w)
  • 30 sec @ 56% (56w)
  • 30 sec @ 100% (100w)
  • 30 sec @ 56% (56w)
  • 30 sec @ 110% (110w)
  • 2:30 min @ 56% (56w)
  • 20 min @ 91% (91w)
  • 5 min @ 56% (56w)
  • 20 min @ 91% (91w)
  • 3 min @ 50% (50w)
  • 2 min @ 45% (45w)