BIS-60 Minutes - 4x (3-3-3 increasing effort)

• Cycling
• 1hTime
• 69Stress
• 0.82Intensity
• 367Popularity

About this workout

This threshold workout features 4 sets of 3 minutes at 91% FTP, pushing your sustainable power to mimic the effort of a hard-fought group ride or time trial. It’s a classic choice to refine your FTP while packing in valuable intervals that build endurance and strength for those critical moments in races.

Workout structure

• 10 min @ 45-65% (45-65w)
• 3 min @ 70-80% (70-80w)
• 3 min @ 81-90% (81-90w)
• 3 min @ 91-99% (91-99w)
• 2 min @ 45% (45w)
• 3 min @ 82-88% (82-88w)
• 3 min @ 89-94% (89-94w)
• 3 min @ 95-104% (95-104w)
• 4 min @ 45-50% (45-50w)
• 3 min @ 84-90% (84-90w)
• 3 min @ 91-96% (91-96w)
• 3 min @ 97-107% (97-107w)
• 4 min @ 45-50% (45-50w)
• 3 min @ 85-91% (85-91w)
• 3 min @ 92-98% (92-98w)
• 3 min @ 99-115% (99-115w)
• 4 min @ 35-40% (35-40w)