Tempo

3-2-1 intervals

  • Swimming
  • 49mTime
  • 50Stress
  • 0.78Intensity
  • 257Popularity

About this workout

These 3-2-1 intervals are a classic way to build aerobic durability with short bursts at tempo, making them ideal for stretching out climbs or mid-week training. Perfect for time-crunched cyclists, this workout packs a punch with solid efforts that keep your engine primed without overcooking.

Tcrowley

Workout structure

  • 10 min @ 50-60% (50-60w)
  • 3 min @ 90% (90w)
  • 2 min @ 60% (60w)
  • 2 min @ 100% (100w)
  • 2 min @ 60% (60w)
  • 1 min @ 110% (110w)
  • 2 min @ 60% (60w)
  • 3 min @ 90% (90w)
  • 2 min @ 60% (60w)
  • 2 min @ 100% (100w)
  • 2 min @ 60% (60w)
  • 1 min @ 110% (110w)
  • 2 min @ 60% (60w)
  • 3 min @ 90% (90w)
  • 2 min @ 60% (60w)
  • 2 min @ 90% (90w)
  • 2 min @ 60% (60w)
  • 1 min @ 110% (110w)
  • 5 min @ 60-50% (60-50w)