Zwift: Perform Cycling Tempo 3.0 (40/20s)

A workout for Zwift users.



1 x 10mins @

Main set:

4 x 5min intervals @80%FTP with 1min recovery interval (RI) @ 40%FTP.

5min @ 40%FTP

1 x 15mins interval @100%FTP for 40secs 'on' followed by 20s 'off' @40%FTP (40-20s)


10mins @ easy


Stress points:60

Duration: 58mins

Zwift: Perform Cycling Tempo 3.0 (40/20s)

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  • Disclaimer - Sport and fitness training programs can be physically and mentally intense and may expose me to risk of injury. I acknowledge that, whilst the Company through its officers and employees will take due care and skill in the performance of its services, I must accept responsibility for my own health and safety.