Threshold (4x20) - 150 min (2h:30m)

• Cycling
• 2h 30mTime
• 172Stress
• 0.83Intensity
• 106Popularity

About this workout

The 4x20 workout is a classic threshold session that pushes your limits with sustained efforts at 93% FTP, ideal for honing the pace you can maintain during weekly group rides and time trials. This session builds your aerobic threshold, ensuring you're ready for those race kicks or tough climbs when the effort really counts.

Workout structure

• 10 min @ 46-80% (46-80w)
• 15 min @ 58% (58w)
• 4X
  • 20 min @ 93% (93w)
  • 5 min @ 70% (70w)
• 15 min @ 58% (58w)
• 10 min @ 60% (60w)