Classic 2 × 20 FTP
2 × 20 min at 95–100% FTP, 5–10 min easy
Collection
FTP-Building Cycling Workouts
Cycling sessions for raising your functional threshold power: 2 × 20, 3 × 15, 4 × 10, 5 × 10 and 1 × 40 at threshold, 3 × 20 and 3 × 30 at sweet spot, over-unders and criss-crosses — plus Hunter Allen's 20-minute test to measure the change. Every target is a percentage of FTP, so your Garmin scales it to you.
The sessions
3 × 20 Sweet Spot
3 × 20 min at 88–94% FTP, 5 min easy
3 × 30 Sweet Spot
3 × 30 min at 88–92% FTP, 5 min easy
1 × 40 Threshold
40 min continuous at 95–100% FTP
3 × 15 Threshold
3 × 15 min at 98–102% FTP, 5 min easy
4 × 10 Threshold
4 × 10 min at 100–103% FTP, 4–5 min easy
5 × 10 Threshold
5 × 10 min at 95–100% FTP, 3–5 min easy
Threshold Over-Unders
3 × 12 min alternating 2 min @ 95% / 1 min @ 105% FTP
Criss-Cross 2 × 20
2 × 20 min alternating 2 min under / 1 min over FTP
20-Minute FTP Test
Warm-up, 5 min hard opener, recovery, 20 min max steady
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