9 X 2' 40" @ 196W with 1' 7" @ 50W rest

• Cycling
• 48mTime
• 61Stress
• 0.87Intensity
• 65Popularity

About this workout

This workout features a punishing main set of 9 x 3 minutes at 103.2% FTP, designed to boost your threshold power and replicate the intensity you'll face during tough group rides or time trials. Perfect for building the sustainable power needed to hold your own in a competitive environment, it’s a must for those looking to sharpen their performance.

Workout structure

• 8 min @ 55-95% (55-95w)
• 2 min @ 23% (23w)
• 9X
  • 2:40 min @ 103% (103w)
  • Rest 1:7 min @ 26% (26w)
• 4 min @ 23% (23w)