(Aerobic) 3 X (250 pull, 150 swim build by 50, 100 - 25 fast/ 75 easy)

• Swimming
• 42mTime
• 50Stress
• 0.84Intensity
• 30Popularity

About this workout

This workout features a main set of 3 sets of 2 x 25 seconds at 85% FTP, designed to push your threshold and replicate the sustained efforts you'll encounter during weekly group rides and time trials. Perfect for building the necessary power to maintain pace or respond to race kicks, this session is a staple for any cyclist looking to sharpen their performance.

Workout structure

• 8 min @ 70-80% (70-80w)
• 5 min @ 85-95% (85-95w)
• 20 sec @ 20% (20w)
• 3 min @ 85-105% (85-105w)
• 20 sec @ 20-30% (20-30w)
• 2X
  • 25 sec @ 85% (85w)
  • 25 sec @ 75% (75w)
• 30 sec @ 20% (20w)
• 5 min @ 85-95% (85-95w)
• 20 sec @ 20% (20w)
• 3 min @ 85-105% (85-105w)
• 20 sec @ 20-30% (20-30w)
• 2X
  • 25 sec @ 85% (85w)
  • 25 sec @ 75% (75w)
• 30 sec @ 20% (20w)
• 5 min @ 85-95% (85-95w)
• 20 sec @ 20% (20w)
• 3 min @ 85-105% (85-105w)
• 20 sec @ 20-30% (20-30w)
• 2X
  • 25 sec @ 85% (85w)
  • 25 sec @ 75% (75w)
• 30 sec @ 20% (20w)
• 2 min @ 75% (75w)