FTP 3 x (12' FTP + R5')

• Cycling
• 1h 9mTime
• 89Stress
• 0.88Intensity
• 192Popularity

About this workout

Build your FTP with this classic workout featuring 3 sets of 3 x 2 min at 105% FTP, perfect for sustaining effort during time trials and group rides. It's a solid choice for pushing your limits while still allowing for recovery, making it a staple in any serious cyclist's training plan.

Workout structure

• 4 min @ 50-60% (50-60w)
• 4 min @ 60-70% (60-70w)
• 2X
  • 30 sec @ 95% (95w)
  • 30 sec @ 105% (105w)
• 3 min @ 50% (50w)
• 3X
  • 2 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 5 min @ 40% (40w)
• 3X
  • 2 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 5 min @ 40% (40w)
• 3X
  • 2 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 5 min @ 65-55% (65-55w)
• 5 min @ 50% (50w)