20-Minute Cycling Workouts

Maximum training stimulus in 20 minutes. AI-generated intervals with precise power targets.

Generate a 20-Minute Workout

Example Workouts

Sample sessions from these plans — each with precise power targets you can export to your device.

20-Minute FTP Test

30 min
warmup (55-75% FTP)interval (95-105% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 17%Z2 17%Z4 66%

The standard 20-minute FTP test protocol — a maximal 20-minute effort where average power multiplied by 0.95 estimates your functional threshold power. Essential for calibrating all your training zones.

Micro-Interval Blast

20 min
warmup (55-75% FTP)15× 30s 106-120% FTP / 30s reccooldown (40-55% FTP)

Zone Distribution

Z1 48%Z2 15%Z5 37%

Fifteen rounds of 30-second VO2 max efforts with 30 seconds recovery accumulate significant time at high intensity in a compact format — developing both aerobic ceiling and repeatability.

Generate a 20-Minute Workout

Works With Your Setup

Export workouts in FIT and ZWO formats to any device or platform.

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava

Frequently Asked Questions