threshold

2×20 with stingers

  • Cycling
  • 1h 43mTime
  • 119Stress
  • 0.84Intensity
  • 30Popularity

About this workout

The 2x20 workout is a classic threshold session designed to build your sustainable power for group rides and time trials, featuring two hard 20-minute efforts at 100% FTP with brief recoveries. This workout is perfect for sharpening your pacing skills and developing the endurance needed to hold your own during challenging race moments.

Paul Greenberg

Workout structure

  • 5 min @ 50% (50w)
  • 3X
    • 45 sec @ 120% (120w)
    • 4 min @ 40% (40w)
  • 2X
    • 20 min @ 100% (100w)
    • 10 min @ 40% (40w)
  • 3X
    • 45 sec @ 120% (120w)
    • 4 min @ 40% (40w)
  • 10 min @ 50% (50w)