3 x 20min up down 270w/280w

• Cycling
• 1h 25mTime
• 102Stress
• 0.85Intensity
• 21Popularity

About this workout

This threshold workout features 3 sets of 10 bursts at 93.3% FTP, pushing your limits while honing the pace you can sustain during group rides and time trials. It's a classic choice for building sustainable power and preparing for those critical moments when you need to hold your ground or respond to race kicks.

Workout structure

• 10 min @ 33-83% (33-83w)
• Rest 2 min @ 33% (33w)
• 10X
  • 1 min @ 90-93% (90-93w)
  • Rest 1 min @ 93-90% (93-90w)
• 2X
  • 2 min @ 33% (33w)
• 10X
  • 1 min @ 90-93% (90-93w)
  • Rest 1 min @ 93-90% (93-90w)
• 2X
  • 2 min @ 33% (33w)
• 10X
  • 1 min @ 90-93% (90-93w)
  • Rest 1 min @ 93-90% (93-90w)
• 5 min @ 33% (33w)