2X20minutes

• Cycling
• 1h 20mTime
• 90Stress
• 0.82Intensity
• 75Popularity

About this workout

This workout features two solid 20-minute blocks at threshold intensity, punctuated by short, high-power efforts to add a punch to your performance. Ideal for developing the sustained power needed for weekly group rides and time trials, it’s a classic choice for serious cyclists looking to define their FTP.

Workout structure

• 5 min @ 45% (45w)
• 2 min @ 55% (55w)
• 2 min @ 65% (65w)
• 2 min @ 75% (75w)
• 1:30 min @ 85% (85w)
• 30 sec @ 100% (100w)
• 2 min @ 45% (45w)
• 2X
  • 6 sec @ 105% (105w)
  • 1 min @ 45% (45w)
• 6 sec @ 105% (105w)
• 2:42 min @ 45% (45w)
• 20 min @ 95% (95w)
• 10 min @ 55% (55w)
• 20 min @ 95% (95w)
• 10 min @ 45% (45w)