Cycling · Threshold
CRISS-CROSS 2 × 20
2 × 20 min alternating 2 min under / 1 min over FTP
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.
HOW TO DO IT
- 01Warm up 15 minutes.
- 0220 minutes alternating 2 minutes at 90–95% FTP and 1 minute at 105–110% FTP.
- 035 minutes easy, then repeat.
- 04Cool down 10 minutes.
SCALED VERSION
2 × 12 minutes.
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 17min
Criss-Cross 2 × 20
2 × 20 min alternating 2 min under / 1 min over FTP · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/criss-cross-2x20
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL2 minTarget: 90-95% FTP
INTERVAL1 minTarget: 105-110% FTP
RECOVERY5 minTarget: 48.5-51.5% FTP
Easy.
INTERVAL2 minTarget: 90-95% FTP
INTERVAL1 minTarget: 105-110% FTP
RECOVERY5 minTarget: 48.5-51.5% FTP
Easy.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingThresholdDifficulty 3 of 5 — Hard
Classic 2 × 20 FTP
2 × 20 min at 95–100% FTP, 5–10 min easy
1 h 15 - CyclingThresholdDifficulty 4 of 5 — Very hard
Threshold Over-Unders
3 × 12 min alternating 2 min @ 95% / 1 min @ 105% FTP
1 h 15 - CyclingThresholdDifficulty 5 of 5 — Elite
Long Over-Unders
3 × 20 min alternating 90–95% and 105–110% FTP
1 h 40
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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