Anaerobic

Interval Variation 6 x 3min

Cycling
1h 30mTime
101Stress
0.82Intensity
20Popularity

About this workout

This savage 6 x 3min workout is designed to build your kick to close gaps and improve raw sprinting power, featuring intense efforts followed by short recoveries. Perfect for those looking to develop lactate tolerance and a top-end punch for race kicks or breakaways.

immerletzter

Workout structure

8 min @ 40-70% (40-70w)
3 min @ 50% (50w)
30 sec @ 45% (45w)
21 sec @ 137% (137w)
30 sec @ 45% (45w)
25 sec @ 131% (131w)
30 sec @ 45% (45w)
28 sec @ 128% (128w)
30 sec @ 45% (45w)
32 sec @ 124% (124w)
30 sec @ 45% (45w)
35 sec @ 122% (122w)
30 sec @ 45% (45w)
39 sec @ 119% (119w)
30 sec @ 45% (45w)
7:24 min @ 57% (57w)
30 sec @ 45% (45w)
26 sec @ 136% (136w)
30 sec @ 45% (45w)
31 sec @ 130% (130w)
30 sec @ 45% (45w)
36 sec @ 125% (125w)
30 sec @ 45% (45w)
41 sec @ 122% (122w)
30 sec @ 45% (45w)
46 sec @ 119% (119w)
30 sec @ 45% (45w)
7:24 min @ 57% (57w)
30 sec @ 45% (45w)
33 sec @ 135% (135w)
30 sec @ 45% (45w)
41 sec @ 128% (128w)
30 sec @ 45% (45w)
49 sec @ 123% (123w)
30 sec @ 45% (45w)
57 sec @ 120% (120w)
30 sec @ 45% (45w)
7:24 min @ 57% (57w)
30 sec @ 45% (45w)
45 sec @ 135% (135w)
30 sec @ 45% (45w)
1 min @ 125% (125w)
30 sec @ 45% (45w)
1:15 min @ 120% (120w)
30 sec @ 45% (45w)
7:24 min @ 57% (57w)
30 sec @ 45% (45w)
1:12 min @ 133% (133w)
30 sec @ 45% (45w)
1:48 min @ 121% (121w)
30 sec @ 45% (45w)
7:24 min @ 57% (57w)
30 sec @ 45% (45w)
3 min @ 125% (125w)
30 sec @ 45% (45w)
2:30 min @ 50% (50w)
8 min @ 70-40% (70-40w)