7x3/2

• Cycling
• 1h 5mTime
• 86Stress
• 0.89Intensity
• 85Popularity

About this workout

This workout features a solid main set of 6 x 3 minutes at 113% FTP, pushing your VO2 max to new heights while allowing for adequate recovery to maximize gains. Perfect for boosting your performance in hilly group rides or when those race kicks hit hard, this session is a must for cyclists looking to elevate their aerobic ceiling.

Workout structure

• 10 min @ 56-80% (56-80w)
• 30 sec @ 106% (106w)
• 30 sec @ 56% (56w)
• 30 sec @ 110% (110w)
• 1 min @ 56% (56w)
• 1 min @ 116% (116w)
• 3:30 min @ 56% (56w)
• 6X
  • 3 min @ 113% (113w)
  • 2 min @ 56% (56w)
• 3 min @ 113% (113w)
• 15 min @ 56% (56w)