3 hour FTP/MAP Builds 2 Sets 3x6 min

• Cycling
• 3h 0mTime
• 174Stress
• 0.76Intensity
• 35Popularity

About this workout

This workout features two sets of 3 x 4-minute intervals at 100% FTP, pushing your aerobic ceiling to boost your VO2 max for those tough climbs or race kicks. Ideal for athletes preparing for a 20-minute FTP test, it sharpens your sustained power while providing solid training returns for your efforts.

Workout structure

• 20 min @ 55% (55w)
• 3 min @ 65-85% (65-85w)
• 30 sec @ 95% (95w)
• 30 sec @ 120% (120w)
• 3X
  • 5 min @ 45% (45w)
  • 4 min @ 100% (100w)
  • Rest 2 min @ 120% (120w)
• 5 min @ 45% (45w)
• 30 min @ 50% (50w)
• 3X
  • 4 min @ 100% (100w)
  • Rest 2 min @ 120% (120w)
  • 5 min @ 45% (45w)
• 50 min @ 60% (60w)
• 5 min @ 45% (45w)