Cardio sessionFree
Threshold Ride – 2 × 20 Minutes
The benchmark session for raising FTP
70
min
2 blocks of 20 minutes at 95-100% of FTP with 5 minutes of recovery.
What does the session look like?
1 h 10 min
Total time
82
Training load
01 h 10 min
Time in each zone
Z1 · 17 min (24%) Z2 · 10 min (14%) Z4 · 43 min (61%)
Step by step
Cycling
Warm up
- 10 min at 50 → 75% FTP, 90 rpm (Progressive spin)
- 3 min at 100% FTP (Opener)
- 2 min at 50% FTP
Threshold2 ×
- work: 20 min at 95–100% FTP, 85–95 rpm (Start at the low end, finish at the top of the range)
- recover: 5 min at 50% FTP (Easy spin, drink)
2 × (20 min at 95–100% FTP, 85–95 rpm / 5 min at 50% FTP)
Cool down
- 5 min at 45% FTP (Easy spin)
Who is it for?
Trained cyclists and triathletes with a recent FTP test.
Who is it not for?
Beginner cyclists or riders without a recent FTP test.
