1.5 hour MAP 3x3 min

• Cycling
• 1h 28mTime
• 82Stress
• 0.75Intensity
• 80Popularity

About this workout

This workout features a classic main set of 3 x 3 minutes at 123% FTP, perfect for building the kick to close gaps and enhance your sprinting power. It's a great choice for mid-week intensity, helping you develop the raw strength needed for race kicks or breakaways while keeping your legs fresh for tomorrow.

Workout structure

• 10 min @ 45% (45w)
• 7 min @ 55% (55w)
• 2 min @ 65% (65w)
• 3 min @ 75% (75w)
• 30 sec @ 45% (45w)
• 30 sec @ 155% (155w)
• 5 min @ 45% (45w)
• 3X
  • 3 min @ 123% (123w)
  • Rest 7 min @ 45% (45w)
• 20 min @ 60% (60w)
• 10 min @ 45% (45w)