3x5x90sec@120%

• Cycling
• 1hTime
• 88Stress
• 0.94Intensity
• 1,171Popularity

About this workout

This workout features a demanding main set of 3 sets of 4 × 90 seconds at 120% FTP, perfect for building your aerobic ceiling and boosting your power for those steep climbs or sprint finishes. Tackle this session to enhance your performance during intense intervals in races or high-paced group rides.

Workout structure

• 1 min @ 50% (50w)
• 1 min @ 60% (60w)
• 1 min @ 70% (70w)
• 1 min @ 80% (80w)
• 1 min @ 90% (90w)
• 3 min @ 50% (50w)
• 4X
  • 1:30 min @ 120% (120w)
  • 1:30 min @ 60% (60w)
• 1:30 min @ 120% (120w)
• 4:30 min @ 50% (50w)
• 4X
  • 1:30 min @ 120% (120w)
  • 1:30 min @ 60% (60w)
• 1:30 min @ 120% (120w)
• 4:30 min @ 50% (50w)
• 4X
  • 1:30 min @ 120% (120w)
  • 1:30 min @ 60% (60w)
• 1:30 min @ 120% (120w)
• 2:30 min @ 50% (50w)