Bondcliff -3

• Cycling
• 1h 0mTime
• 73Stress
• 0.85Intensity
• 90Popularity

About this workout

Bondcliff -3 is a hard-hitting anaerobic workout featuring 6 intervals of 4 minutes at 90% FTP, perfect for developing that crucial kick to close gaps or power through race kicks. This session is ideal for sharpening your sprinting power and lactate tolerance, making it a great addition to your training for competitive group rides or tough time trials.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 70% (70w)
• 3 min @ 90% (90w)
• 20 sec @ 150% (150w)
• 4 min @ 55% (55w)
• 30 sec @ 150% (150w)
• 3:50 min @ 86% (86w)
• 3:50 min @ 90% (90w)
• 3:50 min @ 88% (88w)
• 4 min @ 55% (55w)
• 30 sec @ 150% (150w)
• 3:50 min @ 90% (90w)
• 3:50 min @ 87% (87w)
• 3:50 min @ 88% (88w)
• 4 min @ 55% (55w)
• 30 sec @ 150% (150w)
• 3:50 min @ 90% (90w)
• 3:50 min @ 88% (88w)
• 3:50 min @ 86% (86w)
• 3:10 min @ 60-50% (60-50w)