RideThreshold
Criss-Cross 2 × 20
2 × 20 min alternating 2 min under / 1 min over FTP
- 1h17
- 42:00
- Very hardDifficulty 4 of 5 — Very hard
What we typed
Warm up 15 min building from 50% to 75% FTP. Block: 7 × (2 min at 90–95% FTP, 1 min at 105–110% FTP), then 5 min easy at 50% FTP. Do the block twice. 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 ownThe session
Warm up
Build from 50% to 75% FTP.
Rep
Rep
Easy
Rep
Rep
Easy
Cool down
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
- 90–95% FTP
- 105–110% FTP
- 49–52% FTP
About this session
What it trains
Threshold with built-in surges — 2 × 20 that feels like a race.
Who it's for
Riders comfortable with steady 2 × 20.
Related workouts
Classic 2 × 20 FTP
2 × 20 min at 95–100% FTP, 5–10 min easy
Threshold Over-Unders
3 × 12 min alternating 2 min @ 95% / 1 min @ 105% FTP
Long Over-Unders
3 × 20 min alternating 90–95% and 105–110% FTP
NOT HERE? DESCRIBE IT.
Describe it and it's built for your Garmin — your coach can plan the weeks around it.