3x20’ Z3 (4 mins recovery)

• Cycling
• 1h 37mTime
• 89Stress
• 0.74Intensity
• 15Popularity

About this workout

This classic 3x20 workout builds your aerobic durability with sustained efforts at 82% FTP, making it a mid-week staple for cyclists looking to stretch out climbs and maintain a solid pace. It’s a perfect blend of intensity and recovery that prepares you for long rides and helps you push through those tough moments when the road tilts up.

Workout structure

• Warm-Up 15 min @ 50% (50w)
• 3X
  • 20 min @ 82% (82w) 80-90 rpm
  • Rest 4 min @ 50% (50w)
• Cooldown 10 min @ 50% (50w)