Endurance

20 Minute PZ Beginner - Olivia Amato - 01/18/20 @ 5:00PM ET

  • Cycling
  • 20mTime
  • 15Stress
  • 0.67Intensity
  • 155Popularity

About this workout

This 20-minute steady endurance session is perfect for building your aerobic engine on a tight schedule, making it a great mid-week staple or a solid warm-up before a 20-minute FTP test. Keep the pace conversational, and you'll find it helps you sustain longer efforts in both group rides and solo adventures.

kalman

Workout structure

  • Warm-Up 12 min @ 50-70% (50-70w)
  • Active 1 min @ 45% (45w)
  • Active 1 min @ 65% (65w)
  • Active 1 min @ 83% (83w)
  • Active 1 min @ 97% (97w)
  • Active 1 min @ 45% (45w)
  • Active 1 min @ 65% (65w)
  • Active 30 sec @ 83% (83w)
  • Active 30 sec @ 97% (97w)
  • Cooldown 1 min @ 50-45% (50-45w)