3 sets of 4x3min at 120 – 90 minutes.mrc

• Cycling
• 1h 30mTime
• 141Stress
• 0.97Intensity
• 130Popularity

About this workout

This workout features 3 sets of 3 x 3-minute intervals at 120% FTP, pushing your limits to develop your aerobic ceiling and raw power. Perfect for those looking to boost their performance in time trials or group rides where every second counts.

Workout structure

• 5 min @ 50% (50w)
• 1 min @ 110% (110w)
• 1 min @ 40% (40w)
• 1 min @ 120% (120w)
• 4 min @ 40% (40w)
• 3X
  • 3 min @ 120% (120w)
  • 3 min @ 40% (40w)
• 3 min @ 120% (120w)
• 5 min @ 40% (40w)
• 3X
  • 3 min @ 120% (120w)
  • 3 min @ 40% (40w)
• 3 min @ 120% (120w)
• 5 min @ 40% (40w)
• 3X
  • 3 min @ 120% (120w)
  • 3 min @ 40% (40w)
• 3 min @ 120% (120w)
• 5 min @ 40% (40w)