3x10@95/105%

• Cycling
• 1h 5mTime
• 77Stress
• 0.84Intensity
• 30Popularity

About this workout

This 3x10 workout, featuring 3 sets of 3 × 2 min at 95% FTP, is a classic threshold session that prepares you for the pace you'll sustain during group rides and TTs. It's a solid choice for boosting your sustainable power while maintaining a manageable fatigue level, making it a favorite for mid-week training.

Workout structure

• 2 min @ 40-50% (40-50w)
• 5 min @ 60% (60w)
• 2 min @ 80% (80w)
• 1 min @ 100% (100w)
• 5 min @ 50% (50w)
• 3X
  • 1 min @ 105% (105w)
  • 2 min @ 95% (95w)
• 1 min @ 105% (105w)
• 5 min @ 50% (50w)
• 3X
  • 1 min @ 105% (105w)
  • 2 min @ 95% (95w)
• 1 min @ 105% (105w)
• 5 min @ 50% (50w)
• 3X
  • 1 min @ 105% (105w)
  • 2 min @ 95% (95w)
• 1 min @ 105% (105w)
• 10 min @ 50% (50w)