3x9min 90%

• Cycling
• 51mTime
• 52Stress
• 0.78Intensity
• 15Popularity

About this workout

This workout features three solid 9-minute efforts at 90% FTP, perfect for building aerobic durability while keeping the intensity manageable. It's a mid-week staple that primes your body for longer climbs and enhances your endurance for those demanding group ride paces.

Workout structure

• 5 min @ 40% (40w)
• 5 min @ 50% (50w)
• 3X
  • 9 min @ 90% (90w)
  • Rest 4 min @ 50% (50w)
• 2 min @ 40% (40w)