Z3 - 3 x 16min 290W

• Cycling
• 1h 44mTime
• 123Stress
• 0.84Intensity
• 50Popularity

About this workout

This threshold workout consists of 3 x 16 minutes at 99% FTP, pushing your sustainable pace to mimic the intensity you'll face on weekly group rides and TTs. It's a solid way to define your FTP while building the endurance needed for those crucial race kicks or solo efforts.

Workout structure

• Warm-Up 10 min @ 51% (51w)
• 5X
  • 30 sec @ 102% (102w)
  • Rest 1 min @ 51% (51w)
• Cooldown 5 min @ 51% (51w)
• 3X
  • 16 min @ 99% (99w)
  • Rest 8 min @ 51% (51w)
• 10 min @ 58% (58w)