Goode +3
- Cycling
- 1h 30mTime
- 98Stress
- 0.81Intensity
- 65Popularity
About this workout
Goode +3 packs a punch with its intense intervals of 2 x 45 seconds at 120% FTP, designed to push your VO2 max and elevate your aerobic ceiling. Ideal for sharpening your climbing abilities or boosting your performance in group rides, this workout is a staple for those looking to build the capacity to respond to race kicks and maintain pace on tough climbs.
Workout structure
- Warm-Up 2 min @ 40-50% (40-50w)
- Active 2 min @ 65% (65w)
- Active 1 min @ 80% (80w)
- Active 1 min @ 90% (90w)
- Active 1 min @ 100% (100w)
- Active 4 min @ 44% (44w)
- Active 2:30 min @ 95% (95w)
- Active 30 sec @ 50% (50w)
- Active 1:30 min @ 100% (100w)
- Active 30 sec @ 50% (50w)
- Active 1 min @ 110% (110w)
- Active 1:30 min @ 40% (40w)
- Active 1 min @ 110% (110w)
- Active 30 sec @ 50% (50w)
- Active 1:30 min @ 100% (100w)
- Active 30 sec @ 50% (50w)
- Active 2:30 min @ 95% (95w)
- Active 18 min @ 65% (65w)
- 2X
- Active 45 sec @ 100% (100w)
- Active 15 sec @ 40% (40w)
- 2X
- Active 45 sec @ 110% (110w)
- Active 15 sec @ 40% (40w)
- Active 45 sec @ 120% (120w)
- Active 15 sec @ 40% (40w)
- Active 45 sec @ 120% (120w)
- Active 2:15 min @ 40% (40w)
- 2X
- Active 45 sec @ 120% (120w)
- Active 15 sec @ 40% (40w)
- 2X
- Active 45 sec @ 110% (110w)
- Active 15 sec @ 40% (40w)
- Active 45 sec @ 100% (100w)
- Active 15 sec @ 40% (40w)
- Active 45 sec @ 100% (100w)
- Active 18 min @ 65% (65w)
- Active 2:30 min @ 95% (95w)
- Active 30 sec @ 50% (50w)
- Active 1:30 min @ 100% (100w)
- Active 30 sec @ 50% (50w)
- Active 1 min @ 110% (110w)
- Active 1:30 min @ 40% (40w)
- Active 1 min @ 110% (110w)
- Active 30 sec @ 50% (50w)
- Active 1:30 min @ 100% (100w)
- Active 30 sec @ 50% (50w)
- Active 2:30 min @ 95% (95w)
- Active 2:15 min @ 40% (40w)