Threshold

6x3

  • Cycling
  • 1h 5mTime
  • 61Stress
  • 0.75Intensity
  • 55Popularity

About this workout

The 6x3 workout pushes your limits with six hard-hitting intervals at 100% FTP, perfect for building the sustainable power needed for group rides and time trials. This threshold session balances effort and recovery, making it an essential tool for defining your fitness and preparing for race day.

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Workout structure

  • 10 min @ 50% (50w)
  • 30 sec @ 90% (90w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 130% (130w)
  • 1 min @ 50% (50w)
  • 1:30 min @ 100% (100w)
  • 10 min @ 50% (50w)
  • 6X
    • 3 min @ 100% (100w)
    • 3 min @ 20% (20w)
  • 5 min @ 50% (50w)