3-2-1' @87-95-103% x 10 rec 4'

• Cycling
• 1h 37mTime
• 111Stress
• 0.83Intensity
• 21Popularity

About this workout

This workout features a classic threshold main set with 9 intervals at 87% FTP, perfect for building sustainable power for weekly group rides and time trials. It’s a solid choice for developing your FTP while keeping fatigue manageable during mid-week training.

Workout structure

• 9X
  • 3 min @ 87% (87w)
  • 2 min @ 95% (95w)
  • 1 min @ 103% (103w)
  • 4 min @ 50% (50w)
• 3 min @ 87% (87w)
• 2 min @ 95% (95w)
• 1 min @ 103% (103w)
• 1 min @ 50% (50w)