Cycling · Threshold
CLASSIC 2 × 20 FTP
2 × 20 min at 95–100% FTP, 5–10 min easy
WHAT IT TRAINS
Sustained power at threshold — the single most reliable way to raise FTP.
WHO IT'S FOR
Any rider who knows their FTP. The benchmark threshold session.
HOW TO DO IT
- 01Warm up 15 minutes, building to tempo.
- 0220 minutes at 95–100% FTP.
- 03Spin easy for 5–10 minutes.
- 0420 minutes at 95–100% FTP. Cool down 10 minutes.
SCALED VERSION
2 × 12 minutes at 91–95% FTP with 5 minutes easy.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.
THE WORKOUT, STEP BY STEP
CYCLING1h 19min
Classic 2 × 20 FTP
2 × 20 min at 95–100% FTP, 5–10 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/classic-2x20-ftp
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL20 minTarget: 95-100% FTP
RECOVERY7 minTarget: 48.5-51.5% FTP
Easy.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingSweet spotDifficulty 3 of 5 — Hard
3 × 20 Sweet Spot
3 × 20 min at 88–94% FTP, 5 min easy
1 h 35 - CyclingThresholdDifficulty 4 of 5 — Very hard
Criss-Cross 2 × 20
2 × 20 min alternating 2 min under / 1 min over FTP
1 h 15
NOT HERE? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.
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