anaerobic

3 and 1s

  • Cycling
  • 35mTime
  • 80Stress
  • 1.17Intensity
  • 108Popularity

About this workout

The 3 and 1s workout delivers a punishing anaerobic punch with 10 efforts at 150% FTP, perfect for building the kick needed to close gaps during a race or push through tough group ride surges. It's a classic choice for cyclists looking to enhance their raw sprinting power and lactate tolerance when the pace gets gnarly.

jj

Workout structure

  • 3 min @ 60% (60w)
  • 3X
    • 3 min @ 110% (110w)
    • 1 min @ 50% (50w)
  • 10X
    • 1 min @ 150% (150w)
    • 1 min @ 50% (50w)