Z3 4x20/10

• Cycling
• 2h 20mTime
• 121Stress
• 0.72Intensity
• 30Popularity

About this workout

The Z3 4x20/10 workout features four solid 20-minute efforts at 80% FTP, punctuated by 10-minute recoveries, making it a classic choice for building aerobic durability and sub-threshold endurance. Perfect for those mid-week sessions when you want to push your limits without overcooking, this workout will prepare you for longer climbs and steady group rides.

Workout structure

• Active 5 min @ 45% (45w)
• 4X
  • Active 10 min @ 55% (55w)
  • Active 20 min @ 80% (80w)
• Active 10 min @ 55% (55w)
• Active 5 min @ 45% (45w)