4x3x 1 min recovery x3 sets with 5 min rest x3

• Cycling
• 1h 22mTime
• 111Stress
• 0.90Intensity
• 15Popularity

About this workout

This workout features a punishing main set of 3 sets of 4 x 3 minutes at 113% FTP, designed to push the limits of your aerobic ceiling and prepare you for those hard kicks in a race or intense group ride. Perfect for building the capacity you need when the road steepens or when you're fighting to close gaps in a sprint.

Workout structure

• Warm-Up 14 min @ 27% (27w)
• 4X
  • 3 min @ 113% (113w) 85 rpm
  • 1 min @ 27% (27w) 75 rpm
• Rest 5 min @ 27% (27w) 75 rpm
• 4X
  • 3 min @ 113% (113w) 85 rpm
  • 1 min @ 27% (27w) 75 rpm
• 5 min @ 27% (27w) 75 rpm
• 4X
  • 3 min @ 113% (113w) 85 rpm
  • 1 min @ 27% (27w) 75 rpm
• 10 min @ 27% (27w) 75 rpm