3x20 min ftp

• Cycling
• 2h 2mTime
• 160Stress
• 0.89Intensity
• 150Popularity

About this workout

This session features two brutal 20-minute efforts at 100% FTP, perfect for pushing your VO2 max and simulating the intensity needed for tough group rides or time trials. It's an effective way to raise your aerobic ceiling, giving you that extra edge when the road kicks up.

Workout structure

• 10 min @ 45% (45w)
• 2 min @ 75% (75w)
• 2 min @ 100% (100w)
• 1 min @ 120% (120w)
• 5 min @ 45% (45w)
• 10 min @ 65% (65w)
• 2 min @ 45% (45w)
• 20 min @ 100% (100w)
• 10 min @ 50% (50w)
• 20 min @ 100% (100w)
• 15 min @ 50% (50w)
• 15 min @ 115% (115w)
• 10 min @ 50% (50w)