Tempo

7x4 Z3 up - 3x3 Z4

  • Cycling
  • 1h 1mTime
  • 66Stress
  • 0.81Intensity
  • 15Popularity

About this workout

Push your limits with this Norwegian 3x3 workout, featuring 3-minute intervals at 100% FTP to build your threshold power while maintaining tempo for aerobic durability. Perfect for mid-week training, this session sharpens your Z4 fitness, ensuring you're ready for those tough group rides and race efforts.

MIGMAT

Workout structure

  • 1 min @ 40% (40w)
  • 4 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 1 min @ 90% (90w)
  • 2 min @ 50% (50w)
  • 4 min @ 84% (84w)
  • 1 min @ 50% (50w)
  • 4 min @ 86% (86w)
  • 1 min @ 50% (50w)
  • 4 min @ 88% (88w)
  • 3X
    • 1 min @ 50% (50w)
    • 3 min @ 100% (100w)
  • 1 min @ 50% (50w)
  • 4 min @ 88% (88w)
  • 1 min @ 50% (50w)
  • 4 min @ 86% (86w)
  • 1 min @ 50% (50w)
  • 4 min @ 84% (84w)
  • 1 min @ 50% (50w)
  • 4 min @ 83% (83w)
  • 5 min @ 50% (50w)