Endurance

Z2 Z4 20s 2x5x3

  • Cycling
  • 1hTime
  • 51Stress
  • 0.71Intensity
  • 60Popularity

About this workout

This workout features a solid endurance foundation with bursts of intensity through 20-second efforts at 95% FTP, perfect for simulating the demands of rolling terrain or race surges. It’s an ideal mid-week staple to build your aerobic engine while prepping for those gnarly group ride kicks.

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)
  • 5X
    • Active 20 sec @ 95% (95w)
    • Rest 2 min @ 75% (75w)
  • Active 2 min @ 50% (50w)
  • 5X
    • Active 20 sec @ 95% (95w)
    • Rest 2 min @ 75% (75w)
  • Active 2 min @ 50% (50w)
  • 5X
    • Active 20 sec @ 95% (95w)
    • Rest 2 min @ 75% (75w)
  • Active 1 min @ 50% (50w)
  • Cooldown 10 min @ 70-25% (70-25w)