Z2_Z3_Kick (1)

• Cycling
• 2h 8mTime
• 93Stress
• 0.66Intensity
• 15Popularity

About this workout

This tempo workout features two sets of 3 × 3 minute efforts at 80% FTP, ideal for building aerobic durability while honing your ability to sustain a solid pace during long rides. Use it as your mid-week staple to boost endurance and prepare for the demands of group rides or extended climbs.

Workout structure

• 15 min @ 45% (45w)
• 30 min @ 65% (65w)
• 8 min @ 45% (45w)
• 3X
  • 3 min @ 70% (70w)
  • 3 min @ 80% (80w)
  • 30 sec @ 100% (100w)
• 8 min @ 45% (45w)
• 3X
  • 3 min @ 70% (70w)
  • 3 min @ 80% (80w)
  • 30 sec @ 100% (100w)
• 8 min @ 45% (45w)
• 20 min @ 65% (65w)