3x20 SST 3.0

• Cycling
• 1h 35mTime
• 107Stress
• 0.82Intensity
• 80Popularity

About this workout

This classic 3x20 SST workout targets your threshold, pushing you to sustain 94% FTP for a solid block of work that mirrors the demands of weekly group rides and time trials. It's an effective mid-week staple for dialing in your sustainable power without overcooking, perfect for sharpening your race tactics or solo efforts.

Workout structure

• 3 min @ 50% (50w)
• 2 min @ 70% (70w)
• 2 min @ 90% (90w)
• 3 min @ 40% (40w)
• 2X
  • 5 min @ 94% (94w)
  • 5 min @ 88% (88w)
• 10 min @ 40% (40w)
• 2X
  • 5 min @ 94% (94w)
  • 5 min @ 88% (88w)
• 10 min @ 40% (40w)
• 2X
  • 5 min @ 94% (94w)
  • 5 min @ 88% (88w)
• 5 min @ 40-30% (40-30w)