Glassy -3
Description
Glassy -3 is 4x15-minute intervals between 65-80% FTP with 5-minute recoveries between them.
Goals
When Tempo work is a little too taxing following a hard day, dropping the watts by 10% and adding a little extra rest between intervals can keep you on the bike without taking a toll on your next hard workout.
If you find that you aren't well recovered from a previous workout, don't force yourself to suffer these intervals because could well be the beginning of a downward performance spiral.
Either reduce the Workout Intensity or consider an additional day of rest.
Try to keep your spin comfortably quick, probably somewhere between 85-95rpm.
- Author: JesperDanielsen
- Sport: bike
- Duration: 30 min
- Dominant zone: Endurance
- Intensity: 0.63
- Created: 2021-10-25T15:57:13.008Z
- Updated: 2026-04-22T10:53:24.076Z
Structure
- 4 min @ 50% (50w)
- 3 min @ 55% (55w)
- 3 min @ 60% (60w)
- 5 min @ 65% (65w)
- 1 min @ 65-75% (65-75w)
- 4 min @ 75% (75w)
- 1 min @ 75-70% (75-70w)
- 4 min @ 70% (70w)
- 5 min @ 40% (40w)