Z3 intervals

• Cycling
• 1h 21mTime
• 95Stress
• 0.84Intensity
• 230Popularity

About this workout

Z3 intervals feature a solid main set of 3×15 minutes at 90% FTP, perfect for improving your aerobic durability and building the endurance needed for sustained efforts during long climbs or group rides. This classic workout strikes a balance between intensity and recovery, making it an ideal mid-week staple for any cyclist looking to enhance their performance without overcooking.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 60% (60w)
• 3X
  • 15 min @ 90% (90w)
  • 5 min @ 65% (65w)
• 1 min @ 150% (150w)
• 10 min @ 60% (60w)