90min 3x20x(30/30)

• Cycling
• 1h 30mTime
• 96Stress
• 0.80Intensity
• 31Popularity

About this workout

This workout features a gnarly main set of 3 sets of 20 intervals at 30 seconds each, pushing your limits at 115% FTP with quick recoveries, perfect for building your aerobic ceiling. It's a go-to for cyclists looking to amp up their performance ahead of a tough group ride or race where every watt counts.

Workout structure

• Warm-Up 10 min @ 60% (60w)
• 20X
  • Cooldown 30 sec @ 115% (115w)
  • Rest 30 sec @ 40% (40w)
• 5 min @ 60% (60w)
• 20X
  • 30 sec @ 115% (115w)
  • Rest 30 sec @ 40% (40w)
• 5 min @ 60% (60w)
• 20X
  • 30 sec @ 115% (115w)
  • Rest 30 sec @ 40% (40w)
• 10 min @ 60% (60w)