Tempo

AT/OV/UN-1: 3 x 3/3/3(3) + endurance - 195 min (3h 15m) Ver.2

  • Cycling
  • 3h 15mTime
  • 209Stress
  • 0.80Intensity
  • 45Popularity

About this workout

This workout features a solid main set of 3 x 3-minute efforts at 108.2% FTP, perfect for building that steady aerobic durability just below threshold. It’s an ideal mid-week staple for those looking to boost their endurance while prepping for longer climbs or sustained race efforts.

MFJ_Atsushi

Workout structure

  • Warmup 30 min @ 46-70% (46-70w) 85-105 rpm
  • 3X
    • AT (Threshold, Zone 3 min @ 104% (104w) 90-100 rpm
    • Over (low Zone 5) 3 min @ 108% (108w) 95-105 rpm
    • Under (Zone 3) 3 min @ 90% (90w) 80-90 rpm
    • Recovery 3 min @ 59% (59w) 80-100 rpm
  • Endurance 124 min @ 79% (79w) 90-100 rpm
  • Cool Down 5 min @ 46-30% (46-30w) 80-95 rpm