ISTLA 3

• Cycling
• 50mTime
• 65Stress
• 0.88Intensity
• 245Popularity

About this workout

The ISTLA 3 workout features a tough main set of 5 efforts at 100% FTP, designed to push your sustainable power and define your threshold. Perfect for those looking to boost their performance during weekly group rides or time trials, this session delivers serious gains with a manageable fatigue cost.

Workout structure

• 90 1 min @ 45% (45w) 90 rpm
• 100 57 sec @ 70% (70w) 100 rpm
• 95 23 sec @ 60% (60w) 95 rpm
• 100 1 min @ 80% (80w) 100 rpm
• 95 56 sec @ 60% (60w) 95 rpm
• 90 37 sec @ 50% (50w) 90 rpm
• 80 1:13 min @ 90% (90w) 80 rpm
• 85 56 sec @ 100% (100w) 85 rpm
• 95 24 sec @ 109% (109w) 95 rpm
• 85 58 sec @ 95% (95w) 85 rpm
• 90 50 sec @ 75% (75w) 90 rpm
• 75 19 sec @ 85% (85w) 75 rpm
• 85 20 sec @ 100% (100w) 85 rpm
• 75 50 sec @ 85% (85w) 75 rpm
• 85 10 sec @ 100% (100w) 85 rpm
• 75 44 sec @ 85% (85w) 75 rpm
• 85 23 sec @ 100% (100w) 85 rpm
• 60 2:6 min @ 80% (80w) 60 rpm
• 80 54 sec @ 70% (70w) 80 rpm
• 90 10 sec @ 80% (80w) 90 rpm
• 75 52 sec @ 90% (90w) 75 rpm
• 85 19 sec @ 100% (100w) 85 rpm
• 75 1:16 min @ 85% (85w) 75 rpm
• 85 17 sec @ 100% (100w) 85 rpm
• 75 1:5 min @ 85% (85w) 75 rpm
• 85 20 sec @ 100% (100w) 85 rpm
• 75 1:10 min @ 85% (85w) 75 rpm
• 90 1:30 min @ 100% (100w) 90 rpm
• 80 2 min @ 75% (75w) 80 rpm
• 80 23 sec @ 90% (90w) 80 rpm
• 80 1:12 min @ 75% (75w) 80 rpm
• 70 4:10 min @ 90% (90w) 70 rpm
• 80 1 min @ 100% (100w) 80 rpm
• 90 20 sec @ 105% (105w) 90 rpm
• 80 1:15 min @ 95% (95w) 80 rpm
• 90 20 sec @ 109% (109w) 90 rpm
• 90 2 min @ 90% (90w) 90 rpm
• 80 1 min @ 70% (70w) 80 rpm
• 70 2 min @ 97% (97w) 70 rpm
• 80 20 sec @ 109% (109w) 80 rpm
• 70 54 sec @ 95% (95w) 70 rpm
• 80 12 sec @ 109% (109w) 80 rpm
• 80 2 min @ 85% (85w) 80 rpm
• 90 1:1 min @ 88% (88w) 90 rpm
• Stand-75 30 sec @ 95% (95w) 75 rpm
• 90 1:20 min @ 90% (90w) 90 rpm
• 75 2:30 min @ 100% (100w) 75 rpm
• 80 30 sec @ 109% (109w) 80 rpm
• 90 10 sec @ 130% (130w) 90 rpm
• 90 3 min @ 45% (45w) 90 rpm