Anaerobic

Gardiner +3

  • Cycling
  • 1h 30mTime
  • 119Stress
  • 0.89Intensity
  • 70Popularity

About this workout

Gardiner +3 is a savage anaerobic workout featuring 15 hard-hitting 15-second efforts at 180% FTP, perfect for building the kick to close gaps and develop raw sprinting power. This brutal session is ideal for sharpening your punch in group rides or preparing for those crucial breakaway moments.

SooMK

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 70% (70w)
  • 2 min @ 95% (95w)
  • 1 min @ 40% (40w)
  • 12 sec @ 130% (130w)
  • 24 sec @ 40% (40w)
  • 12 sec @ 140% (140w)
  • 24 sec @ 40% (40w)
  • 12 sec @ 150% (150w)
  • 3:36 min @ 40% (40w)
  • 15X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 5:15 min @ 40% (40w)
  • 15X
    • 15 sec @ 160% (160w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 160% (160w)
  • 5:15 min @ 40% (40w)
  • 15X
    • 15 sec @ 170% (170w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 170% (170w)
  • 5:15 min @ 40% (40w)
  • 15X
    • 15 sec @ 180% (180w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 180% (180w)
  • 6:15 min @ 40% (40w)
  • 15X
    • 15 sec @ 160% (160w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 160% (160w)
  • 5:15 min @ 40% (40w)
  • 15X
    • 15 sec @ 170% (170w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 170% (170w)
  • 4:15 min @ 40-30% (40-30w)