3x 20' p. 3'

• Cycling
• 1h 16mTime
• 79Stress
• 0.79Intensity
• 80Popularity

About this workout

This classic tempo workout features 4 sets of 5 minutes at 80% FTP, perfect for building aerobic durability and endurance—ideal for those mid-week rides or when stretching out climbs. It's a solid choice for adding volume without overcooking, making it a staple in any cyclist's training plan.

Workout structure

• 4 min @ 50% (50w)
• 3 min @ 60% (60w)
• 3 min @ 70% (70w)
• 5 min @ 80% (80w)
• 5 min @ 85% (85w)
• 5 min @ 90% (90w)
• 5 min @ 85% (85w)
• 3 min @ 40% (40w)
• 5 min @ 80% (80w)
• 5 min @ 75% (75w)
• 5 min @ 85% (85w)
• 5 min @ 80% (80w)
• 3 min @ 40% (40w)
• 5 min @ 90% (90w)
• 5 min @ 85% (85w)
• 5 min @ 80% (80w)
• 5 min @ 75% (75w)