Glassy -3

• Cycling
• 1h 30mTime
• 68Stress
• 0.67Intensity
• 502Popularity

About this workout

Glassy -3 is a solid tempo workout that builds aerobic durability with sustained efforts—ideal for those mid-week rides when you need a reliable push. This session is a great addition to your training arsenal, complementing classic 3 x 30 or 5 x 8/3 protocols for steady endurance gains without overdoing it.

Workout structure

• Warm-Up 4 min @ 50% (50w)
• Warm-Up 3 min @ 55% (55w)
• Warm-Up 3 min @ 60% (60w)
• Warm-Up 5 min @ 65% (65w)
• Active 1 min @ 65-75% (65-75w) 85-95 rpm
• Active 4 min @ 75% (75w) 85-95 rpm
• Active 1 min @ 75-70% (75-70w) 85-95 rpm
• Active 4 min @ 70% (70w) 85-95 rpm
• Rest 5 min @ 40% (40w)
• Active 5 min @ 70% (70w) 85-95 rpm
• Active 1 min @ 70-75% (70-75w) 85-95 rpm
• Active 4 min @ 75% (75w) 85-95 rpm
• Active 1 min @ 75-65% (75-65w) 85-95 rpm
• Active 4 min @ 65% (65w) 85-95 rpm
• Rest 5 min @ 40% (40w)
• Active 5 min @ 75% (75w) 85-95 rpm
• Active 1 min @ 75-80% (75-80w) 85-95 rpm
• Active 4 min @ 80% (80w) 85-95 rpm
• Active 1 min @ 80-70% (80-70w) 85-95 rpm
• Active 4 min @ 70% (70w) 85-95 rpm
• Rest 5 min @ 40% (40w)
• Active 5 min @ 80% (80w) 85-95 rpm
• Active 1 min @ 80-75% (80-75w) 85-95 rpm
• Active 4 min @ 75% (75w) 85-95 rpm
• Active 1 min @ 75-70% (75-70w) 85-95 rpm
• Active 4 min @ 70% (70w) 85-95 rpm
• Cooldown 5 min @ 40-30% (40-30w)