3x10+2x3

• Cycling
• 2h 0mTime
• 128Stress
• 0.80Intensity
• 25Popularity

About this workout

This 3x10 workout is a true test of your endurance and power, featuring three 10-minute intervals at 90% FTP, perfect for raising your aerobic ceiling and preparing for steep climbs or race kicks. It's an essential session for developing the capacity you need to stay competitive in group rides and time trials without overcooking your legs.

Workout structure

• 1 min @ 50-55% (50-55w)
• 1 min @ 55-60% (55-60w)
• 1 min @ 60-65% (60-65w)
• 1 min @ 65-70% (65-70w)
• 1 min @ 70-75% (70-75w)
• 10 min @ 75% (75w)
• 1 min @ 75-85% (75-85w)
• 1 min @ 85-95% (85-95w)
• 1 min @ 95-105% (95-105w)
• 1 min @ 105-115% (105-115w)
• 1 min @ 50% (50w)
• 3 min @ 75% (75w)
• 1 min @ 50% (50w)
• 3X
  • 10 min @ 90% (90w)
  • Rest 5 min @ 60% (60w)
• 14 min @ 65% (65w)
• 2X
  • 3 min @ 120% (120w)
  • 1 min @ 40% (40w)
  • 3 min @ 65% (65w)
  • 1 min @ 40% (40w)
• 1 min @ 50-55% (50-55w)
• 1 min @ 55-60% (55-60w)
• 1 min @ 60-65% (60-65w)
• 1 min @ 65-70% (65-70w)
• 1 min @ 70-75% (70-75w)
• 1 min @ 75-80% (75-80w)
• 1 min @ 80-85% (80-85w)
• 1 min @ 50-55% (50-55w)
• 1 min @ 55-60% (55-60w)
• 1 min @ 60-65% (60-65w)
• 1 min @ 65-70% (65-70w)
• 1 min @ 70-75% (70-75w)
• 1 min @ 75-80% (75-80w)
• 1 min @ 80-85% (80-85w)
• 1 min @ 50-55% (50-55w)
• 1 min @ 55-60% (55-60w)
• 1 min @ 60-65% (60-65w)
• 1 min @ 65-55% (65-55w)
• 1 min @ 55-45% (55-45w)
• 1 min @ 45-35% (45-35w)
• 1 min @ 35-25% (35-25w)