SF - Sub-Threshold: 3x20

• Cycling
• 2h 0mTime
• 135Stress
• 0.82Intensity
• 361Popularity

About this workout

This classic 3x20 workout at sub-threshold intensity builds the sustainable power you need for weekly group rides and time trials while developing your aerobic threshold. Expect to feel the burn, but the gains in endurance and FTP will make it worth it.

Workout structure

• Recovery 10 min @ 55% (55w) 80 rpm
• FTP 1 min @ 90% (90w) 90 rpm
• FTP 1 min @ 100% (100w) 95 rpm
• FTP 1 min @ 110% (110w) 100 rpm
• Recovery 5 min @ 55% (55w) 80 rpm
• FTP 20 min @ 95% (95w) 90 rpm
• Recovery 15 min @ 50% (50w) 80 rpm
• FTP 20 min @ 95% (95w) 90 rpm
• Recovery 15 min @ 50% (50w) 90 rpm
• FTP 20 min @ 95% (95w) 90 rpm
• Recovery 12 min @ 50% (50w) 90 rpm