3 x 4 x 30

• Cycling
• 27mTime
• 35Stress
• 0.88Intensity
• 245Popularity

About this workout

This tempo workout, featuring 3 sets of 3 x 60 sec at 80% FTP, is a classic for building aerobic durability and preparing you for sustained efforts during climbs and group rides. Perfect for mid-week training, it delivers solid results with manageable fatigue, making it an ideal choice for those looking to boost their endurance without overcooking.

Workout structure

• 3 min @ 80% (80w)
• 3X
  • 30 sec @ 105% (105w)
  • 1 min @ 80% (80w)
• 30 sec @ 105% (105w)
• 3 min @ 80% (80w)
• 3X
  • 30 sec @ 105% (105w)
  • 1 min @ 80% (80w)
• 30 sec @ 105% (105w)
• 3 min @ 80% (80w)
• 3X
  • 30 sec @ 105% (105w)
  • 1 min @ 80% (80w)
• 30 sec @ 105% (105w)
• 3 min @ 80% (80w)