Rafa. 3 x 3min + Sprint

• Cycling
• 59mTime
• 46Stress
• 0.68Intensity
• 21Popularity

About this workout

This workout features a tough main set of 3 x 3 min at 90% FTP, pushing your limits to build raw sprinting power and lactate tolerance—perfect for closing gaps in a race or responding to sudden attacks. Incorporate this classic session into your routine for a solid anaerobic boost that’ll have you ready for those gnarly group ride kicks.

Workout structure

• 5 min @ 45% (45w)
• 3X
  • 5 min @ 65% (65w)
  • 3 min @ 90% (90w)
  • 15 sec @ 150% (150w)
  • 10 min @ 50% (50w)