Skip to content
FIT FILE FORGE
Get started

RideThreshold

Classic 2 × 20 FTP

2 × 20 min at 95–100% FTP, 5–10 min easy

Time
1h19
Hard
40:00
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard

What we typed

Warm up 15 min building from 50% to 75% FTP. 2 × (20 min at 95–100% FTP, 7 min easy at 50% FTP). Cool down 10 min at 50% FTP.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

4 steps

Warm up

Build from 50% to 75% FTP.

15 min50–75% FTPZ2
2×20 min

Rep

20 min95–100% FTPZ4

Easy

7 min49–52% FTPZ1

Cool down

10 min49–52% FTPZ1

Targets

Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.

50–75% FTP
95–100% FTP
49–52% FTP

Scaled version

2 × 12 minutes at 91–95% FTP with 5 minutes easy.

Build the scaled version in Forge

About this session

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.

Related workouts

NOT HERE? DESCRIBE IT.

Describe it and it's built for your Garmin — your coach can plan the weeks around it.

Open ForgePlan a block with your coach

Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.