2 x (4 x 3 min + Sup)
- Cycling
- 2h 42mTime
- 175Stress
- 0.80Intensity
- 25Popularity
About this workout
This workout features a demanding main set of 4 x 3 minutes at 110% FTP, designed to push your aerobic ceiling and improve your capacity for hard efforts when the road kicks up. Ideal for high-intensity training days, it’s a great addition to your routine when preparing for group rides or time trials where every second counts.
Workout structure
- 10 min @ 50% (50w)
- 80 min @ 72% (72w)
- 3 min @ 110% (110w)
- 1 min @ 40% (40w)
- 3 min @ 112% (112w)
- 1 min @ 40% (40w)
- 3 min @ 115% (115w)
- 1 min @ 40% (40w)
- 3 min @ 118% (118w)
- 1 min @ 40% (40w)
- 10 min @ 70% (70w)
- 3 min @ 110% (110w)
- 1 min @ 40% (40w)
- 3 min @ 112% (112w)
- 1 min @ 40% (40w)
- 3 min @ 115% (115w)
- 1 min @ 40% (40w)
- 3 min @ 118% (118w)
- 1 min @ 40% (40w)
- 20 min @ 70% (70w)
- 10 min @ 40% (40w)