3BlocksOf4x3x3

• Cycling
• 1h 41mTime
• 110Stress
• 0.81Intensity
• 20Popularity

About this workout

This workout features three sets of intense 3-minute efforts at 100% FTP, designed to push your sustainable power and build your threshold capacity for those demanding group rides and time trials. It's a classic way to define your FTP while boosting the pace you can maintain in race scenarios.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 60% (60w)
• 5 min @ 65% (65w)
• 3X
  • 3 min @ 100% (100w)
  • 3 min @ 60% (60w)
• 3 min @ 100% (100w)
• 6 min @ 63% (63w)
• 3X
  • 3 min @ 100% (100w)
  • 3 min @ 60% (60w)
• 3 min @ 100% (100w)
• 6 min @ 63% (63w)
• 3X
  • 3 min @ 100% (100w)
  • 3 min @ 60% (60w)
• 3 min @ 100% (100w)
• 6 min @ 63% (63w)
• 5 min @ 50% (50w)