20/10 Double Set at Controlled Power
Two sets of 8 x 20 seconds at 130 to 150% of FTP and 10 seconds easy, a controlled 20/10 session without the all-out demand.
- Duration
- 39 min
- Effort
- 34
- Level
- Intermediate
- Focus zone
- Anaerobic
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 8 ×Repeat these steps | |||
| 3.1 | IntervalAnaerobic Hard, quick legs | 20 s | 130-150% FTP90-100% HRmax |
| 3.2 | RecoveryRecovery Soft pedal | 10 s | 35-50% FTP85-100% HRmax |
| 4 | RecoveryRecovery Easy spin, set 2 next | 6 min | 40-55% FTP50-65% HRmax |
| 8 ×Repeat these steps | |||
| 5.1 | IntervalAnaerobic Hard, quick legs | 20 s | 130-150% FTP90-100% HRmax |
| 5.2 | RecoveryRecovery Soft pedal | 10 s | 35-50% FTP85-100% HRmax |
| 6 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This session uses the 20/10 rhythm known from Tabata training, but at a controlled power instead of near maximal. Each set holds eight efforts of 20 seconds at 130 to 150% of FTP with 10 seconds of easy pedaling. You ride two sets with 6 minutes of easy spinning between them.
Because the power is lower than in a true Tabata, you can hold it through every effort, and the session trains your ability to work hard again and again with very little rest. Breathing builds fast, and by the end of each set heart rate is close to its maximum.
It suits intermediate riders in the build phase and works as a bridge before trying a real Tabata. Ride it in ERG mode if your trainer reacts fast enough, otherwise in resistance mode with a fixed gear. Progress by adding a third set or by raising the power by 5%.
Tips
- Keep the cadence above 90 rpm so the efforts stay quick.
- Keep pedaling in the 10 second breaks.
- End the set if you cannot hold 130% of FTP for two efforts in a row.
Good forCriteriumRoad raceGeneral fitness
Season phaseBuild