Z2 and Z3

• Cycling
• 41mTime
• 39Stress
• 0.73Intensity
• 180Popularity

About this workout

This workout alternates between Z2 and Z3 efforts, pushing your anaerobic capacity with 6 sets of 2-minute intervals at 80% FTP, perfect for developing the explosive kick needed to close gaps during races. It's an essential session for those looking to refine their speed and power while balancing endurance training.

Workout structure

• 5 min @ 55% (55w)
• 2 min @ 60% (60w)
• 2:15 min @ 80% (80w)
• 30 sec @ 140% (140w)
• 2:15 min @ 80% (80w)
• 2 min @ 60% (60w)
• 2 min @ 55% (55w)
• 2 min @ 60% (60w)
• 2:15 min @ 80% (80w)
• 30 sec @ 140% (140w)
• 2:15 min @ 80% (80w)
• 2 min @ 60% (60w)
• 2 min @ 55% (55w)
• 2 min @ 60% (60w)
• 2:15 min @ 80% (80w)
• 30 sec @ 140% (140w)
• 2:15 min @ 80% (80w)
• 2 min @ 60% (60w)
• 5 min @ 55% (55w)