20' Z3

• Cycling
• 1h 15mTime
• 53Stress
• 0.65Intensity
• 115Popularity

About this workout

This classic tempo workout includes two solid 5-minute efforts at 80% FTP, perfect for building aerobic durability and endurance while keeping the fatigue manageable. Ideal for mid-week training or as a foundation for longer rides, it prepares you for sustained efforts when the road gets tough.

Workout structure

• 5 min @ 40% (40w)
• 7 min @ 50% (50w)
• 10 min @ 60% (60w)
• 2X
  • 5 min @ 77% (77w)
  • 6 min @ 60% (60w)
• 5 min @ 80% (80w)
• 6 min @ 60% (60w)
• 5 min @ 82% (82w)
• 10 min @ 60% (60w)
• 5 min @ 40% (40w)