Tempo

SST 2 x 20min with 8x1min Threshold

  • Cycling
  • 56mTime
  • 72Stress
  • 0.88Intensity
  • 176Popularity

About this workout

This SST workout features 2 x 20 minutes at tempo pace, complemented by threshold intervals that push your limits with 8 x 1-minute efforts. It's a perfect mid-week staple that builds your endurance while sharpening your ability to sustain that hard pace during group rides and time trials.

Brianwr

Workout structure

  • Active 2 min @ 55% (55w) 80 rpm
  • Active 1 min @ 65% (65w) 85 rpm
  • Active 1 min @ 80% (80w) 85 rpm
  • Active 30 sec @ 50% (50w) 80 rpm
  • Active 30 sec @ 120% (120w) 100 rpm
  • Active 2:15 min @ 90% (90w) 85 rpm
  • 4X
    • Active 1 min @ 100% (100w) 90 rpm
    • Rest 4 min @ 90% (90w) 95 rpm
  • Active 5 min @ 60% (60w) 85 rpm
  • 4X
    • Active 1 min @ 100% (100w) 90 rpm
    • Rest 4 min @ 90% (90w) 95 rpm
  • Cooldown 4 min @ 65-45% (65-45w) 80 rpm