CP20 development 1

• Cycling
• 1h 1mTime
• 73Stress
• 0.85Intensity
• 20Popularity

About this workout

This workout features a classic threshold main set of 3×90 seconds at 80% FTP with 30 seconds of recovery, perfect for building the sustainable power you’ll need for weekly group rides and time trials. Ideal for developing your CP20, this session reinforces your ability to hold tempo under fatigue while boosting your overall endurance.

Workout structure

• 5 min @ 40-60% (40-60w)
• 5 min @ 60-80% (60-80w)
• 5 min @ 80-100% (80-100w)
• 3 min @ 40% (40w)
• 1 min @ 80% (80w) 90 rpm
• 1 min @ 100% (100w) 90 rpm
• 1 min @ 85% (85w) 90 rpm
• 1 min @ 100% (100w) 75 rpm
• 1 min @ 90% (90w) 90 rpm
• 1 min @ 100% (100w) 100 rpm
• 2 min @ 30% (30w)
• 3X
  • 1 min @ 105% (105w) 90 rpm
  • 1 min @ 95% (95w) 75 rpm
• 2 min @ 30% (30w)
• 3X
  • 1 min @ 85% (85w) 90 rpm
  • 1 min @ 110% (110w) 90 rpm
• 2 min @ 30% (30w)
• 3X
  • 30 sec @ 120% (120w) 100 rpm
  • 1:30 min @ 80% (80w) 90 rpm
• 2 min @ 30% (30w)
• 6 min @ 90-110% (90-110w) 85-95 rpm
• 5 min @ 40% (40w)