Garrowby -3

• Cycling
• 1hTime
• 67Stress
• 0.82Intensity
• 172Popularity

About this workout

Garrowby -3 delivers a solid threshold workout with 10 intervals of 3 minutes at 90% FTP, designed to push your sustainable power—ideal for honing your pace on weekly group rides and time trials. This is your go-to for building that FTP-defining strength while keeping recoveries short and effective.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 70% (70w)
• 3 min @ 90% (90w)
• 4 min @ 40% (40w)
• 3 min @ 88% (88w)
• 30 sec @ 40% (40w)
• 3 min @ 90% (90w)
• 30 sec @ 40% (40w)
• 3 min @ 92% (92w)
• 30 sec @ 40% (40w)
• 3 min @ 94% (94w)
• 1:30 min @ 40% (40w)
• 3 min @ 92% (92w)
• 30 sec @ 40% (40w)
• 3 min @ 94% (94w)
• 30 sec @ 40% (40w)
• 3 min @ 90% (90w)
• 30 sec @ 40% (40w)
• 3 min @ 88% (88w)
• 1:30 min @ 40% (40w)
• 3 min @ 94% (94w)
• 30 sec @ 40% (40w)
• 3 min @ 92% (92w)
• 30 sec @ 40% (40w)
• 3 min @ 90% (90w)
• 30 sec @ 40% (40w)
• 3 min @ 88% (88w)
• 3:30 min @ 40-30% (40-30w)