6x3-at-z6-w 5min-rec

• Cycling
• 1h 11mTime
• 80Stress
• 0.82Intensity
• 50Popularity

About this workout

This workout features 6x3/2 intervals that push your limits with 35 seconds at 140% FTP, making it a brutal but effective way to build raw sprinting power and lactate tolerance. Perfect for simulating the explosive efforts needed during race kicks and breakaways, this session will have you ready to close gaps in any high-stakes situation.

Workout structure

• Warm-Up 6 min @ 40-60% (40-60w)
• 1 min @ 60% (60w)
• Cooldown 36 sec @ 130% (130w)
• 2X
  • 2 min @ 55% (55w)
  • 36 sec @ 130% (130w)
• 4 min @ 60% (60w)
• 2X
  • 36 sec @ 130% (130w)
  • 2 min @ 55% (55w)
• 36 sec @ 130% (130w)
• 5 min @ 60% (60w)
• 2X
  • 36 sec @ 130% (130w)
  • 2 min @ 55% (55w)
• 36 sec @ 130% (130w)
• 5 min @ 60% (60w)
• 2X
  • 36 sec @ 140% (140w)
  • 2 min @ 55% (55w)
• 36 sec @ 140% (140w)
• 5 min @ 60% (60w)
• 2X
  • 36 sec @ 140% (140w)
  • 2 min @ 55% (55w)
• 36 sec @ 140% (140w)
• 5 min @ 60% (60w)
• 2X
  • 36 sec @ 140% (140w)
  • 2 min @ 55% (55w)
• 36 sec @ 140% (140w)
• 6 min @ 60-40% (60-40w)