L5 3hr

• Cycling
• 3h 11mTime
• 220Stress
• 0.83Intensity
• 20Popularity

About this workout

This workout focuses on maintaining 20-minute efforts at 104% FTP, pushing your sustainable power for group rides and time trials. It's essential for building the endurance and strength you'll need when the pace heats up in races or long efforts.

Workout structure

• 15 min @ 31-73% (31-73w)
• 2 min @ 49% (49w)
• 2X
  • 20 min @ 104% (104w)
  • Rest 12 min @ 31% (31w)
• 15X
  • 2 min @ 93% (93w)
  • Rest 3 min @ 75% (75w)
• 20 min @ 56% (56w)
• Rest 5 min @ 103% (103w)
• 10 min @ 55-31% (55-31w)