3x3-at-z6-w5min-rec

• Cycling
• 57mTime
• 60Stress
• 0.79Intensity
• 40Popularity

About this workout

This brutal Norwegian 3x3 workout will push your anaerobic limits with high-intensity efforts designed to build your sprinting power and lactate tolerance. Perfect for closing gaps during race kicks or powering through breakaways, it’s a fierce addition to your training arsenal.

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)
• 5 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)
  • 3 min @ 55% (55w)
• 36 sec @ 130% (130w)
• 5 min @ 60% (60w)
• 36 sec @ 140% (140w)
• 2 min @ 55% (55w)
• 36 sec @ 150% (150w)
• 2 min @ 55% (55w)
• 36 sec @ 160% (160w)
• 10 min @ 60-40% (60-40w)