What is 2x20's

paulc33

I have been reading about increasing stamina.
There is alot of mention about 2x20 training.
But I am not entirely sure what this is.

Could someone please explain. (probably a really stupid question )

Thanks

bigpikle

its an interval workout to develop one of the key cycling strengths....

its very simple:

1. good warm up
2. ride 20 mins at a steady pace that is tough to maintain for the full 20 mins. It should be a steady pace that will feel quite easy for the first few minutes but should feel pretty damn hard for the last few mins. Steady is key, NOT flat out and fade and barely make the 20...
3. 5-10 mins easy recovery pace
4. repeat 2 again - ideally the same speed/pace/power etc as the 1st time
5. warm down...

The 20 mins isnt a magical number, and you could ride a slightly easier pace for 30-40 mins if you wanted, but 2x20 makes a good hour long session. Riding them hard will likely leave you fairly fatigued for the next day, so they can also be done at a slightly easier pace that leaves you fresher for the next session the next day. It depends on your goals and programme...

Repeat regularly

paulc33

Thanks for that.

I will start to give that a go. This has been my first winter using a turbo. Feel a lot better for it but want to try and keep increasing fitness. This sounds a good way.