3x12@75-95%

• Cycling
• 1hTime
• 52Stress
• 0.72Intensity
• 30Popularity

About this workout

This 3x12 workout features sustained efforts at 75-95% FTP, punctuated by hard bursts of 30 seconds at 95% FTP to build your endurance and power. Perfect for mid-week training, it will help you develop the aerobic base needed for long climbs and steady group rides.

Workout structure

• 2 min @ 40-50% (40-50w)
• 4 min @ 60% (60w)
• 1 min @ 70% (70w)
• 1 min @ 80% (80w) 90 rpm
• 1 min @ 90% (90w)
• 2 min @ 50% (50w)
• 2X
  • 2 min @ 75% (75w)
  • 30 sec @ 95% (95w)
  • 2 min @ 75% (75w)
  • 30 sec @ 90% (90w)
• 2 min @ 75% (75w)
• 4 min @ 50% (50w)
• 2X
  • 2 min @ 75% (75w)
  • 30 sec @ 95% (95w)
  • 2 min @ 75% (75w)
  • 30 sec @ 90% (90w)
• 2 min @ 75% (75w)
• 4 min @ 50% (50w)
• 2X
  • 2 min @ 75% (75w)
  • 30 sec @ 95% (95w)
  • 2 min @ 75% (75w)
  • 30 sec @ 90% (90w)
• 2 min @ 75% (75w)
• 5 min @ 50% (50w)