3SUBLTW5

• Cycling
• 1h 54mTime
• 125Stress
• 0.81Intensity
• 20Popularity

About this workout

This workout features a brutal main set of 3 intervals at 130% FTP, pushing your raw sprinting power and lactate tolerance to the limit. Perfect for developing the kick needed to close gaps during races or group rides, it's a challenging staple for any serious cyclist.

Workout structure

• 15 min @ 56% (56w)
• 5 min @ 120% (120w)
• 10 min @ 56% (56w)
• 6X
  • 1 min @ 93% (93w) 110 rpm
  • Rest 30 sec @ 56% (56w)
• 10 min @ 56% (56w)
• 6X
  • 45 sec @ 93% (93w) 110 rpm
  • Rest 30 sec @ 56% (56w)
• 10 min @ 56% (56w)
• 6X
  • 30 sec @ 93% (93w) 110 rpm
  • Rest 30 sec @ 56% (56w)
• 3X
  • 2 min @ 130% (130w)
  • Rest 2 min @ 56% (56w)
• 15 min @ 85% (85w)
• 15 min @ 56% (56w)