Endurance

Z2 Z4 20s 3x3x3

  • Cycling
  • 55mTime
  • 45Stress
  • 0.70Intensity
  • 31Popularity

About this workout

This workout combines solid endurance with short bursts of intensity, featuring 20-second efforts at 95% FTP to spice up your base miles. Perfect for building aerobic capacity while keeping things interesting, it's an ideal mid-week staple for those looking to improve their overall stamina and prepare for group rides.

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)
  • 3X
    • Active 20 sec @ 95% (95w)
    • Rest 3 min @ 75% (75w)
  • Active 2 min @ 50% (50w)
  • 3X
    • Active 20 sec @ 95% (95w)
    • Rest 3 min @ 75% (75w)
  • Active 2 min @ 50% (50w)
  • 3X
    • Active 20 sec @ 95% (95w)
    • Rest 3 min @ 75% (75w)
  • Active 1 min @ 50% (50w)
  • Cooldown 10 min @ 70-25% (70-25w)