Werner 2x20' - extended

• Cycling
• 1h 32mTime
• 118Stress
• 0.87Intensity
• 190Popularity

About this workout

The Werner 2x20' workout is a classic threshold session that pushes your limits with sustained efforts at 100% FTP, perfect for honing the pace you'll sustain on group rides and time trials. This workout is a cornerstone for building your FTP while providing a solid challenge that pays off when the race kicks up.

Workout structure

• 10 min @ 50-85% (50-85w)
• 5 min @ 65% (65w)
• 5X
  • 4 min @ 100% (100w)
  • 10 sec @ 130% (130w)
• 5 min @ 50% (50w)
• 5X
  • 4 min @ 100% (100w)
  • 10 sec @ 130% (130w)
• 5 min @ 50% (50w)
• 15 min @ 75% (75w)
• 3 min @ 50% (50w)
• 8 min @ 70-50% (70-50w)