1 x 20 minute in Zone 4 “Threshold" 3X3 minute VO2

• Cycling
• 1h 21mTime
• 97Stress
• 0.85Intensity
• 192Popularity

About this workout

This workout features a classic 1 x 20 minute threshold effort paired with 3 x 3 minute VO2 max intervals to push your aerobic ceiling and develop sustainable power for group rides and time trials. Perfect for sharpening your top-end punch and preparing for those race kicks, this session strikes a solid balance between intensity and endurance.

Workout structure

• 5 min @ 27% (27w) 80 rpm
• 3 min @ 65% (65w) 85 rpm
• 3 min @ 65% (65w) 95 rpm
• 3 min @ 83% (83w) 75 rpm
• 3 min @ 83% (83w) 105 rpm
• 10 min @ 65% (65w) 85 rpm
• 20 min @ 98% (98w) 90 rpm
• 10 min @ 55% (55w) 80 rpm
• 3X
  • 3 min @ 115% (115w) 105 rpm
  • 5 min @ 55% (55w) 80 rpm