3-2-1 intervals

• Swimming
• 49mTime
• 51Stress
• 0.79Intensity
• 76Popularity

About this workout

These 3-2-1 intervals are a solid way to boost your aerobic ceiling with three minutes of hard effort at 90% FTP, perfect for improving your capacity on steep climbs or during demanding group rides. Incorporate this session for a punchy workout that prepares you for race kicks and the sustained power needed in time trials.

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