Centennial -3

• Cycling
• 1h 15mTime
• 76Stress
• 0.78Intensity
• 25Popularity

About this workout

Centennial -3 features a solid threshold main set with two 6-minute intervals at 95% FTP, perfect for building the sustainable power you need for weekly group rides or time trials. This workout is ideal for pushing your limits without overcooking, making it a staple for any cyclist looking to improve their performance.

Workout structure

• 4 min @ 50% (50w)
• 4 min @ 70% (70w)
• 4 min @ 90% (90w)
• 5 min @ 40% (40w)
• 4 min @ 95% (95w) 85-105 rpm
• 3 min @ 40% (40w)
• 5 min @ 95% (95w) 85-105 rpm
• 4 min @ 40% (40w)
• 2X
  • 6 min @ 95% (95w) 85-105 rpm
  • 5 min @ 40% (40w)
• 5 min @ 95% (95w) 85-105 rpm
• 4 min @ 40% (40w)
• 4 min @ 95% (95w) 85-105 rpm
• Cooldown 7 min @ 40-30% (40-30w)