3×20 threshold

• Cycling
• 1h 30mTime
• 127Stress
• 0.92Intensity
• 30Popularity

About this workout

The 3×20 threshold workout is a classic that pushes you to sustain your power at aerobic threshold, making it perfect for sharpening your performance during weekly group rides and time trials. This sustainable effort builds your FTP while maximizing your training time, ensuring you stay strong when it counts most.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 70% (70w)
• 3 min @ 90% (90w)
• 4 min @ 50% (50w)
• 2X
  • 20 min @ 100% (100w)
  • 5:30 min @ 40-50% (40-50w)
• 20 min @ 100% (100w)
• 6 min @ 50-40% (50-40w)