2 x 20 Z3 with Sprints

• Cycling
• 1h 51mTime
• 143Stress
• 0.88Intensity
• 30Popularity

About this workout

This workout features 2 sets of 4 x 5-minute intervals at 85% FTP with short recoveries, targeting your anaerobic capacity for that explosive kick needed during race breaks or sprint finishes. Perfect for building raw power and lactate tolerance, it's a solid choice for sharpening your edge in competitive group rides.

Workout structure

• 15 min @ 40-75% (40-75w)
• 5 min @ 60% (60w)
• 4X
  • 10 sec @ 350% (350w)
  • Rest 5 min @ 85% (85w)
• 20 min @ 60% (60w)
• 4X
  • 10 sec @ 350% (350w)
  • Rest 5 min @ 85% (85w)
• 20 min @ 60% (60w)
• 10 min @ 60-45% (60-45w)