SST 20 x 4 2.5 HR

• Cycling
• 2h 30mTime
• 159Stress
• 0.80Intensity
• 41Popularity

About this workout

This workout features 3 sets of 10 minutes at 93% FTP, challenging your sustainable power just like a classic 2 x 20, making it ideal for honing the pace you’ll sustain in group rides and time trials. It’s an essential session for building your threshold capacity while balancing intensity and recovery.

Workout structure

• Warm-Up 15 min @ 56-75% (56-75w)
• 15 min @ 75-56% (75-56w)
• Cooldown 10 min @ 88-93% (88-93w)
• 3X
  • 10 min @ 93-88% (93-88w)
  • 10 min @ 40% (40w)
  • 10 min @ 88-93% (88-93w)
• 10 min @ 93-88% (93-88w)
• 10 min @ 40% (40w)