threshold

3 x 20 (3RI)

  • Cycling
  • 1h 30mTime
  • 98Stress
  • 0.81Intensity
  • 40Popularity

About this workout

This classic 3 x 20 workout focuses on threshold efforts, featuring three solid intervals that push your limits at 95% FTP, making it perfect for sustaining pace during weekly group rides and time trials. A staple for building sustainable power, it’s an essential session for defining your FTP and boosting your performance on race day.

Jonegrav

Workout structure

  • 5 min @ 55% (55w)
  • 5 min @ 55-65% (55-65w)
  • 5 min @ 65-75% (65-75w)
  • 2 min @ 95% (95w)
  • 2 min @ 55% (55w)
  • 3X
    • 12 min @ 95% (95w)
    • 2 min @ 50% (50w)
  • 29 min @ 65% (65w)