Day 20 – 20 Min Blocks

• Cycling
• 1h 55mTime
• 123Stress
• 0.80Intensity
• 375Popularity

About this workout

This workout features 2 × 20-minute blocks at 90% FTP, ideal for pushing your aerobic ceiling and building the capacity needed for those tough climbs or sprint finishes. Perfect for prepping for a 20-minute FTP test, this session balances intensity with recovery to maximize gains without crushing your legs.

Workout structure

• 5 min @ 40% (40w)
• 5 min @ 45% (45w)
• 5 min @ 50% (50w)
• 2X
  • 20 min @ 90% (90w)
  • 10 min @ 50% (50w)
• 4X
  • 3 min @ 110% (110w)
  • 2 min @ 50% (50w)
• 20 min @ 40% (40w)