3x20mmm

• Cycling
• 1h 39mTime
• 111Stress
• 0.82Intensity
• 185Popularity

About this workout

This classic tempo workout features three sustained efforts at 90% FTP, perfect for building aerobic durability and endurance. It's a mid-week staple that helps you maintain a solid pace during longer climbs and group rides without overcooking yourself.

Workout structure

• 5 min @ 50% (50w)
• 1 min @ 60% (60w)
• 2 min @ 70% (70w)
• 2 min @ 80% (80w)
• 2X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 3X
  • 20 min @ 90% (90w)
  • 8 min @ 50% (50w)