3 x 9 minutes of Power Intervals

• Cycling
• 1h 41mTime
• 130Stress
• 0.88Intensity
• 27Popularity

About this workout

These 3 x 9 minute power intervals at 100% FTP are a classic choice for building the sustainable pace you need for weekly group rides and time trials. Perfect for those looking to boost their threshold power without overdoing it, this workout is a solid way to define your FTP while getting in some quality work.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 60% (60w)
• 2 min @ 70% (70w)
• 3 min @ 80% (80w)
• 3X
  • 9 min @ 100% (100w)
  • 3 min @ 50% (50w)
• 2 min @ 60% (60w)
• 2 min @ 65% (65w)
• 3X
  • 9 min @ 100% (100w)
  • 3 min @ 50% (50w)
• 5 min @ 60% (60w)
• 5 min @ 55% (55w)