4 x (3m 2m) @ 90% (late stage efforts)

• Cycling
• 20mTime
• 21Stress
• 0.80Intensity
• 31Popularity

About this workout

This workout features a classic tempo set of 4 x 3 minutes at 90% FTP, with 2-minute recoveries, designed to build sub-threshold endurance and aerobic durability for those long climbs or mid-week group rides. It’s a time-efficient way to sharpen your fitness without overcooking, perfect for fitting into a busy training schedule.

Workout structure

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