Tempo

Tempo 2x20 min

  • Cycling
  • 1h 5mTime
  • 66Stress
  • 0.78Intensity
  • 217Popularity

About this workout

This classic 2x20 workout focuses on aerobic durability, challenging you to sustain 20 minutes at 85% of your FTP with brief recoveries, making it perfect for building your endurance for longer rides and climbs. Incorporate this mid-week staple to boost your performance without overcooking your legs for weekend group rides.

SergeyV

Workout structure

  • Warm-Up 3 min @ 55% (55w)
  • Warm-Up 1 min @ 60% (60w)
  • Warm-Up 1 min @ 65% (65w)
  • Warm-Up 1 min @ 75% (75w)
  • Warm-Up 45 sec @ 90% (90w) 110 rpm
  • Warm-Up 15 sec @ 100% (100w) 120 rpm
  • Warm-Up 3 min @ 45% (45w)
  • 2X
    • Active 20 min @ 85% (85w)
    • Rest 5 min @ 55% (55w)
  • Cooldown 5 min @ 45% (45w)