ftp 3x12 min plus

• Cycling
• 2h 0mTime
• 134Stress
• 0.82Intensity
• 30Popularity

About this workout

This classic threshold workout features three solid 12-minute efforts at 100% FTP, perfect for refining the pace you sustain during weekly group rides and time trials. It's a staple for building sustainable power, making it a great addition to your training plan, especially if you're eyeing a 20-minute FTP test or looking to boost your MVDP.

Workout structure

• 10 min @ 46-70% (46-70w)
• 5 min @ 100% (100w)
• 5 min @ 52% (52w)
• 3X
  • 12 min @ 100% (100w) 90 rpm
  • 5 min @ 50% (50w)
• 3X
  • 1 min @ 111% (111w)
  • 2 min @ 44% (44w)
• 30 min @ 67% (67w)
• 10 min @ 55% (55w)