3x Racewinners

Lion Rock is 3 sets of 3x5-minute Threshold efforts that begin with a 15-second sprint at 150% FTP and then settle in for 4 minutes at 95% FTP, aka "racewinners".Each set finishes with a 30-second "kick to the line" in the form of a ramp from 95% FTP all the way up to 140% FTP.Recoveries between intervals are only 1 minute long but recoveries between sets of intervals are each 10 minutes long.

Author: rolfvector
Sport: bike
Duration: 84 min
Dominant zone: Anaerobic
Intensity: 0.84
Created: 2021-05-27T08:14:34.770Z
Updated: 2026-04-22T10:50:28.356Z

Structure

Active 2:30 min @ 50% (50w)
Active 2:30 min @ 70% (70w)
Active 3 min @ 90% (90w)
Active 2 min @ 40% (40w)
Active 6 sec @ 130% (130w)
Active 18 sec @ 40% (40w)
Active 6 sec @ 140% (140w)
Active 18 sec @ 40% (40w)
Active 6 sec @ 150% (150w)
Active 4:6 min @ 40% (40w)
2X
- Active 15 sec @ 150% (150w)
- Active 45 sec @ 85-95% (85-95w)
- Active 4 min @ 95% (95w)
- Active 1 min @ 40% (40w)
Active 15 sec @ 150% (150w)
Active 45 sec @ 85-95% (85-95w)
Active 3:30 min @ 95% (95w)
Active 30 sec @ 95-139% (95-139w)
Active 7 min @ 40% (40w)
2X
- Active 15 sec @ 150% (150w)
- Active 45 sec @ 85-95% (85-95w)
- Active 4 min @ 95% (95w)
- Active 1 min @ 40% (40w)
Active 15 sec @ 150% (150w)
Active 45 sec @ 85-95% (85-95w)
Active 3:30 min @ 95% (95w)
Active 30 sec @ 95-139% (95-139w)
Active 7 min @ 40% (40w)
2X
- Active 15 sec @ 150% (150w)
- Active 45 sec @ 85-95% (85-95w)
- Active 4 min @ 95% (95w)
- Active 1 min @ 40% (40w)
Active 15 sec @ 150% (150w)
Active 45 sec @ 85-95% (85-95w)
Active 3:30 min @ 95% (95w)
Active 30 sec @ 95-139% (95-139w)
Active 4 min @ 40-30% (40-30w)