Cad 3x5x3m Z3

• Cycling
• 2h 0mTime
• 93Stress
• 0.68Intensity
• 135Popularity

About this workout

This Z3 tempo workout focuses on sustained efforts with a solid main set of 4 × 30 sec at 95% FTP, perfect for building aerobic durability while keeping intensity manageable. It’s an ideal mid-week staple, helping you maintain endurance for longer climbs or group rides without overcooking your legs.

Workout structure

• Warm-Up 4 min @ 40-78% (40-78w)
• 4X
  • Active 30 sec @ 95% (95w)
  • Rest 1 min @ 55% (55w)
• Active 2 min @ 55% (55w)
• 5X
  • Active 3 min @ 78% (78w) 95 rpm
  • Rest 1 min @ 55% (55w) 80 rpm
• Free-ride 14 min @ 60% (60w)
• Active 1 min @ 55% (55w)
• 5X
  • Active 3 min @ 78% (78w) 92 rpm
  • Rest 1 min @ 55% (55w) 80 rpm
• Free-ride 14 min @ 60% (60w)
• Active 1 min @ 55% (55w)
• 5X
  • Active 3 min @ 78% (78w) 90 rpm
  • Rest 1 min @ 55% (55w) 80 rpm
• Free-ride 14 min @ 60% (60w)
• Cooldown 4 min @ 55-40% (55-40w)