Endurance

Z2 Z4 20s 4x2x3

  • Cycling
  • 51mTime
  • 40Stress
  • 0.69Intensity
  • 166Popularity

About this workout

This workout features classic 40/20s with three sets of 2 × 20 seconds at 95% FTP, providing a solid endurance foundation while adding some intensity. It's an essential mid-week staple for building aerobic capacity without overdoing it, perfect for sustaining pace during those longer 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)
  • 2X
    • Active 20 sec @ 95% (95w)
    • Rest 4 min @ 75% (75w)
  • Active 2 min @ 50% (50w)
  • 2X
    • Active 20 sec @ 95% (95w)
    • Rest 4 min @ 75% (75w)
  • Active 2 min @ 50% (50w)
  • 2X
    • Active 20 sec @ 95% (95w)
    • Rest 4 min @ 75% (75w)
  • Active 1 min @ 50% (50w)
  • Cooldown 10 min @ 70-25% (70-25w)