4 x 9/6/3 - E/T/FTP

• Cycling
• 1h 32mTime
• 93Stress
• 0.78Intensity
• 75Popularity

About this workout

This workout features a solid main set of 3-minute efforts at 98% FTP, perfect for honing your tempo strength while building endurance for those mid-week rides and weekend group efforts. It's a classic approach to boost your aerobic durability and sustain power just below threshold, making it a staple for any cyclist looking to enhance their performance.

Workout structure

• 10 min @ 50% (50w)
• 9 min @ 72% (72w)
• 6 min @ 80% (80w)
• 3 min @ 96% (96w)
• 9 min @ 72% (72w)
• 6 min @ 82% (82w)
• 3 min @ 98% (98w)
• 9 min @ 72% (72w)
• 6 min @ 84% (84w)
• 3 min @ 100% (100w)
• 9 min @ 72% (72w)
• 6 min @ 86% (86w)
• 3 min @ 100% (100w)
• 10 min @ 50% (50w)