3 rep (12-6-3-3x (1-1) 86minutes

• Cycling
• 1h 46mTime
• 115Stress
• 0.80Intensity
• 45Popularity

About this workout

This tempo workout, featuring three sets of 3 x 60 seconds at 105% FTP, is perfect for building aerobic durability while pushing your limits. It's a great mid-week staple to prepare for those sustained efforts in group rides or to sharpen your legs for time trials.

Workout structure

• 10 min @ 50-75% (50-75w)
• 12 min @ 80% (80w)
• 6 min @ 85% (85w)
• 3 min @ 90% (90w)
• 3X
  • 1 min @ 105% (105w)
  • Rest 1 min @ 60% (60w)
• 5 min @ 60% (60w)
• 12 min @ 80% (80w)
• 6 min @ 85% (85w)
• 3 min @ 90% (90w)
• 3X
  • 1 min @ 105% (105w)
  • Rest 1 min @ 60% (60w)
• 5 min @ 60% (60w)
• 12 min @ 80% (80w)
• 6 min @ 85% (85w)
• 3 min @ 90% (90w)
• 3X
  • 1 min @ 105% (105w)
  • Rest 1 min @ 60% (60w)
• 5 min @ 60% (60w)