Threshold 2 x 20 min
Two 20 minute efforts at 95 to 100% of FTP with eight minutes easy between, a long-standing threshold session for raising sustainable power.
- Duration
- 1 h 13 min
- Effort
- 82
- Level
- Advanced
- Focus zone
- Threshold
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 | 12 min | 45 → 70% FTP55 → 72% HRmax |
| 2 | IntervalTempo Short tempo to wake the legs | 3 min | 80-85% FTP78-85% HRmax |
| 3 | IntervalThreshold First five minutes at 95%, then settle | 20 min | 95-100% FTP87-93% HRmax |
| 4 | RecoveryRecovery Easy spin, carbohydrate drink | 8 min | 40-55% FTP50-65% HRmax |
| 5 | IntervalThreshold Same power as the first block | 20 min | 95-100% FTP87-93% HRmax |
| 6 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Two blocks of 20 minutes at threshold are a long-standing benchmark session in power-based training. Forty minutes at 95 to 100% of FTP is hard, and it should be. It trains the ability to hold high power for a long time, and it tells you a lot about whether your FTP setting is right.
Warm up for 12 minutes and finish the warm-up with three minutes at tempo. Ride the first five minutes of the first block at 95%, then settle at a power you can hold to the end. Recover with eight minutes of easy spinning and a carbohydrate drink. Ride the second block at the same power. If both blocks at 100% feel controlled, your FTP may be set too low.
It suits advanced riders in the build and peak phases. Riders new to 20 minute blocks can start at 93 to 97% and raise the target over a few sessions.
Tips
- Ride the first five minutes at 95% before settling.
- Use a strong fan, since heat is often the limit indoors.
- Consider a higher FTP setting if both blocks at 100% feel controlled.
Good forFTPTime trialRoad race
Season phaseBuildPeak