6 Weeks, 3-1

• Cycling
• 2h 1mTime
• 102Stress
• 0.71Intensity
• 70Popularity

About this workout

The 6 Weeks, 3-1 workout features a solid tempo main set with two 7-minute efforts at 90% FTP, perfect for building your aerobic durability and stamina for those mid-week group rides. This classic session balances intensity with manageable recoveries, making it an essential staple for improving your endurance without overcooking.

Workout structure

• 10 min @ 50-70% (50-70w)
• 45 min @ 70% (70w)
• 7 min @ 90% (90w)
• 7 min @ 60% (60w)
• 7 min @ 90% (90w)
• 35 min @ 70% (70w)
• 10 min @ 50% (50w)