Workout Library
intermediate Z4 85 min TSS ~100
Threshold 2x20
Two 20-min threshold efforts. The classic FTP-builder.
Training goal
Lift FTP. Two 20-minute blocks at 95-105% FTP with 10 min recovery. Used in every FTP-building plan; backed by the largest body of training research.
Intervals
6 blocks · 1h 25m| # | Name | Duration | Power | Zone |
|---|---|---|---|---|
| 1 | Warmup | 15m 00s | 125→200 W | Z1 |
| 2 | Main Set (1/2) > Threshold | 20m 00s | 250 W | Z4 |
| 3 | Main Set (1/2) > Recovery | 10m 00s | 125 W | Z1 |
| 4 | Main Set (2/2) > Threshold | 20m 00s | 250 W | Z4 |
| 5 | Main Set (2/2) > Recovery | 10m 00s | 125 W | Z1 |
| 6 | Cooldown | 10m 00s | 200→100 W | Z3 |
Zone distribution
Z1 35mZ3 10mZ4 40m
Training considerations
- Frequency: 1x per week during base / build phases
- Best for: intermediate → elite
- Target FTP%: Z4 — stay near the middle of the range; ride the upper end only if you finish the prior block on target.
- Recovery: Pair with a Z1/Z2 day before and after; do not stack this on consecutive days.