Endurance

Z2 Z4 20s 2_5x4x3

  • Cycling
  • 59mTime
  • 49Stress
  • 0.71Intensity
  • 25Popularity

About this workout

This workout mixes endurance with short, high-intensity bursts, featuring 3 sets of 4 × 20 seconds at 95% FTP to build your stamina while pushing your power ceiling. It's a perfect mid-week staple for those looking to boost their aerobic engine while keeping the legs sharp for group rides or races.

ScottF

Workout structure

  • Warm-Up 3 min @ 35-50% (35-50w)
  • Active 20 sec @ 75% (75w)
  • Active 2:30 min @ 50-61% (50-61w)
  • Active 20 sec @ 85% (85w)
  • Active 2 min @ 60-75% (60-75w)
  • Active 20 sec @ 100% (100w)
  • Active 1:30 min @ 50% (50w)
  • 4X
    • Active 20 sec @ 95% (95w)
    • Rest 2:30 min @ 75% (75w)
  • Active 2 min @ 50% (50w)
  • 4X
    • Active 20 sec @ 95% (95w)
    • Rest 2:30 min @ 75% (75w)
  • Active 2 min @ 50% (50w)
  • 4X
    • Active 20 sec @ 95% (95w)
    • Rest 2:30 min @ 75% (75w)
  • Active 1 min @ 50% (50w)
  • Cooldown 10 min @ 70-25% (70-25w)