3*30

• Cycling
• 4h 0mTime
• 263Stress
• 0.81Intensity
• 80Popularity

About this workout

The 3 x 30 workout features 5 sets of 4-minute efforts at 113% FTP, pushing your limits and expanding your aerobic ceiling. This session is perfect for building the power you need when the road steepens or during crucial race moments.

Workout structure

• Warm-Up 20 min @ 65% (65w)
• Opner 15 min @ 83-98% (83-98w)
• Get ready 25 min @ 65% (65w)
• 5X
  • Vo2MAX 4 min @ 113% (113w)
  • Rest 4 min @ 27-65% (27-65w)
• Rest 15 min @ 65% (65w)
• Sweat 20 min @ 98% (98w)
• Rest 20 min @ 65% (65w)
• Sweat 20 min @ 98% (98w)
• Cill 10 min @ 27% (27w)
• Cooldown 55 min @ 65% (65w)