Threshold

Classic 3x20 w/Bursts

  • Cycling
  • 1h 30mTime
  • 132Stress
  • 0.94Intensity
  • 70Popularity

About this workout

This classic 3x20 workout with bursts is a textbook way to boost your sustainable power, making it ideal for nailing that weekly group ride pace or time trial effort. Perfect for building your FTP while pushing your limits, you’ll tackle two 20-minute intervals at 100% FTP with brief recoveries to reinforce your threshold capabilities.

KRoser

Workout structure

  • Warm-Up 6:30 min @ 45-65% (45-65w)
  • Active 1 min @ 65% (65w)
  • Active 1 min @ 105% (105w)
  • Active 1:30 min @ 70% (70w)
  • 9X
    • Active 2 min @ 100% (100w)
    • Rest 15 sec @ 130% (130w)
  • 2X
    • Active 5 min @ 70% (70w)
    • Active 20 min @ 100% (100w)
  • Cooldown 10 min @ 65-45% (65-45w)