tempo

SST 3×20

  • Cycling
  • 1h 31mTime
  • 86Stress
  • 0.75Intensity
  • 85Popularity

About this workout

This SST 3×20 workout blends classic tempo efforts with short bursts to boost your sustainable power and lactate tolerance, making it ideal for sharpening your pace during group rides and TTs. It’s a solid choice for time-crunched athletes looking to build FTP without overcooking, delivering maximum training return for your effort.

dart

Workout structure

  • 1 min @ 55% (55w)
  • 1 min @ 58% (58w)
  • 1 min @ 61% (61w)
  • 1 min @ 64% (64w)
  • 1 min @ 67% (67w)
  • 1 min @ 69% (69w)
  • 1 min @ 72% (72w)
  • 1 min @ 75% (75w)
  • 1 min @ 78% (78w)
  • 1 min @ 80% (80w)
  • 3 min @ 55% (55w)
  • 3X
    • 15 sec @ 121% (121w)
    • 30 sec @ 65% (65w)
  • 15 sec @ 121% (121w)
  • 15 min @ 80% (80w)
  • 5 min @ 55% (55w)
  • 3X
    • 15 sec @ 121% (121w)
    • 30 sec @ 65% (65w)
  • 15 sec @ 121% (121w)
  • 15 min @ 80% (80w)
  • 5 min @ 55% (55w)
  • 3X
    • 15 sec @ 121% (121w)
    • 30 sec @ 65% (65w)
  • 15 sec @ 121% (121w)
  • 15 min @ 80% (80w)
  • 5 min @ 55% (55w)
  • 1 min @ 80% (80w)
  • 1 min @ 78% (78w)
  • 1 min @ 75% (75w)
  • 1 min @ 73% (73w)
  • 1 min @ 70% (70w)
  • 1 min @ 68% (68w)
  • 1 min @ 65% (65w)
  • 1 min @ 63% (63w)
  • 1 min @ 60% (60w)
  • 1 min @ 58% (58w)