Excavator p3

• Cycling
• 30mTime
• 35Stress
• 0.83Intensity
• 45Popularity

About this workout

Excavator p3 delivers a savage burst of power with short, intense efforts that build your top-end punch and lactate tolerance, perfect for closing gaps or launching breakaways. This workout is designed to push your limits and enhance your anaerobic capacity, making it a must for competitive cyclists.

Workout structure

• 2 min @ 40% (40w)
• 6 sec @ 274% (274w)
• 57 sec @ 40% (40w)
• 8 sec @ 193% (193w)
• 54 sec @ 40% (40w)
• 8 sec @ 180% (180w)
• 48 sec @ 40% (40w)
• 12 sec @ 160% (160w)
• 42 sec @ 40% (40w)
• 18 sec @ 148% (148w)
• 36 sec @ 40% (40w)
• 24 sec @ 140% (140w)
• 30 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 24 sec @ 40% (40w)
• 36 sec @ 120% (120w)
• 18 sec @ 40% (40w)
• 42 sec @ 110% (110w)
• 12 sec @ 40% (40w)
• 48 sec @ 100% (100w)
• 8 sec @ 40% (40w)
• 54 sec @ 95% (95w)
• 8 sec @ 40% (40w)
• 54 sec @ 90% (90w)
• 1 min @ 40% (40w)
• 1 min @ 95% (95w)
• 8 sec @ 40% (40w)
• 54 sec @ 100% (100w)
• 12 sec @ 40% (40w)
• 48 sec @ 110% (110w)
• 18 sec @ 40% (40w)
• 42 sec @ 120% (120w)
• 24 sec @ 40% (40w)
• 36 sec @ 130% (130w)
• 30 sec @ 40% (40w)
• 30 sec @ 140% (140w)
• 36 sec @ 40% (40w)
• 24 sec @ 148% (148w)
• 42 sec @ 40% (40w)
• 18 sec @ 160% (160w)
• 48 sec @ 40% (40w)
• 12 sec @ 180% (180w)
• 54 sec @ 40% (40w)
• 6 sec @ 193% (193w)
• 57 sec @ 40% (40w)
• 3 sec @ 274% (274w)
• 5 min @ 40% (40w)