Hell Hath No Fury 1
This takes one of the oldest FTP building workouts, the 2 x 20, and makes it exciting! Forcing your body to churn out power right below, at and just above threshold for 20 minutes at a time dramatically improves your ability to generate sustainable power. It's great for building that FTP (unless you have an unusually low MAP...in which case you're going to struggle!) By itself, the 5 minute effort at the end would not be much to deal with, but after churning out threshold power for 40 minutes, hitting this 5 min effort at 100% will ensure you stress your MAP enough to give this session a slight edge on other FTP Builder workouts.
- Author: mansi
- Sport: bike
- Duration: 32 min
- Dominant zone: VO2Max
- Intensity: 0.91
- Created: 2020-02-06T15:06:24.314Z
- Updated: 2026-04-22T10:42:25.831Z
Structure
- 90 2:41 min @ 50% (50w) 90 rpm
- 90 1:30 min @ 55% (55w) 90 rpm
- 90 1:15 min @ 75% (75w) 90 rpm
- Stand-70 21 sec @ 96% (96w) 70 rpm
- 100 37 sec @ 80% (80w) 100 rpm
- Stand-70 30 sec @ 96% (96w) 70 rpm
- 100 1:8 min @ 80% (80w) 100 rpm
- 100 1:7 min @ 90% (90w) 100 rpm
- 90 1 min @ 50% (50w) 90 rpm
- 100 1:17 min @ 90% (90w) 100 rpm
- 100 18 sec @ 117% (117w) 100 rpm
- 100 30 sec @ 95% (95w) 100 rpm
- 100 13 sec @ 90% (90w) 100 rpm
- 100 19 sec @ 117% (117w) 100 rpm
- 100 29 sec @ 95% (95w) 100 rpm
- 100 48 sec @ 90% (90w) 100 rpm
- 100 17 sec @ 117% (117w) 100 rpm
- 100 4:8 min @ 90% (90w) 100 rpm
- 80 2:41 min @ 95% (95w) 80 rpm
- 100 1:58 min @ 90% (90w) 100 rpm
- Stand-80 28 sec @ 95% (95w) 80 rpm
- 80 19 sec @ 110% (110w) 80 rpm
- 90 39 sec @ 90% (90w) 90 rpm
- 80 1 min @ 95% (95w) 80 rpm
- 80 30 sec @ 110% (110w) 80 rpm
- 70 1:30 min @ 113% (113w) 70 rpm
- 100 37 sec @ 90% (90w) 100 rpm
- 100 11 sec @ 116% (116w) 100 rpm
- 100 10 sec @ 95% (95w) 100 rpm
- 100 17 sec @ 116% (116w) 100 rpm
- 100 31 sec @ 95% (95w) 100 rpm
- 100 19 sec @ 113% (113w) 100 rpm
- 100 14 sec @ 95% (95w) 100 rpm
- 110 26 sec @ 138% (138w) 110 rpm
- 90 2:2 min @ 50% (50w) 90 rpm