Tempo

3x20 @85% plus endurance

  • Cycling
  • 3h 0mTime
  • 135Stress
  • 0.67Intensity
  • 40Popularity

About this workout

This 3x20 workout mixes two solid 20-minute efforts at 85% FTP with short recoveries, making it a textbook choice for building sustained power and aerobic durability. Perfect for mid-week sessions or as a foundation for longer climbs, it helps you maintain pace when the road gets steep.

robinb

Workout structure

  • 3 min @ 50% (50w)
  • 3 min @ 70% (70w)
  • 2 min @ 90% (90w)
  • 5 min @ 40% (40w)
  • 2X
    • 20 min @ 85% (85w)
    • Rest 7 min @ 40% (40w)
  • 20 min @ 85% (85w)
  • 93 min @ 40% (40w)