3x20' 4'r

• Cycling
• 1h 30mTime
• 103Stress
• 0.83Intensity
• 90Popularity

About this workout

This classic 3x20 workout, featuring two 20-minute efforts at 90% FTP with 4-minute recoveries, is a bread-and-butter session for building aerobic durability and stamina. Perfect for mid-week training, it helps you sustain solid power on long climbs and maintain pace during races.

Workout structure

• 5 min @ 55% (55w)
• 5 min @ 60% (60w)
• 5 min @ 65% (65w)
• 2X
  • 20 min @ 90% (90w)
  • Rest 4 min @ 50% (50w)
• 20 min @ 90% (90w)
• 7 min @ 50% (50w)