z3 intervals

• Cycling
• 2h 29mTime
• 171Stress
• 0.83Intensity
• 241Popularity

About this workout

These z3 intervals are classic threshold workouts that push your limits with two sets of 4 x 5-minute efforts at 100% FTP, perfect for building the sustainable power needed for weekly group rides and time trials. Incorporate this into your routine to enhance your performance during pyramid intervals and to define your FTP.

Workout structure

• 10 min @ 40-80% (40-80w)
• 20 min @ 80% (80w)
• 4X
  • 5 min @ 100% (100w)
  • 3 min @ 60% (60w)
• 10 min @ 80% (80w)
• 4X
  • 5 min @ 100% (100w)
  • 3 min @ 60% (60w)
• 30 min @ 80% (80w)
• 15 min @ 80-40% (80-40w)