Tempo

30W Build Up - w1d4 - Sub Threshold (2 x 20 min)

  • Cycling
  • 1h 34mTime
  • 95Stress
  • 0.78Intensity
  • 90Popularity

About this workout

This workout features a classic 2 x 20 min at 90% FTP, perfect for developing your aerobic durability while staying below threshold. It's a solid, mid-week staple that helps prepare you for long climbs and sustained efforts in group rides.

jinsukim

Workout structure

  • Warm-Up 20 min @ 45-65% (45-65w)
  • Active 3 min @ 75% (75w)
  • Active 3 min @ 83% (83w)
  • Active 3 min @ 94% (94w)
  • Active 5 min @ 55% (55w)
  • Active 20 min @ 90% (90w)
  • Active 10 min @ 55% (55w)
  • Active 20 min @ 90% (90w)
  • Cooldown 10 min @ 50-30% (50-30w)