Tempo

Juneau -3

  • Cycling
  • 2h 0mTime
  • 128Stress
  • 0.80Intensity
  • 100Popularity

About this workout

Juneau -3 is a solid tempo workout featuring 3 sets of 3 × 5 minutes at 92% FTP, perfect for building aerobic durability while keeping it manageable. This session is a bread-and-butter choice for mid-week rides or when you're looking to stretch out those climbs without overcooking your legs.

SooMK

Workout structure

  • 3 min @ 50% (50w)
  • 3 min @ 70% (70w)
  • 3 min @ 90% (90w)
  • 5 min @ 40% (40w)
  • 3X
    • 4:30 min @ 88% (88w)
    • 1 min @ 40% (40w)
  • 4:30 min @ 88% (88w)
  • 6 min @ 40% (40w)
  • 3X
    • 4:30 min @ 90% (90w)
    • 1 min @ 40% (40w)
  • 4:30 min @ 90% (90w)
  • 6 min @ 40% (40w)
  • 3X
    • 4:30 min @ 90% (90w)
    • 1 min @ 40% (40w)
  • 4:30 min @ 90% (90w)
  • 6 min @ 40% (40w)
  • 3X
    • 4:30 min @ 92% (92w)
    • 1 min @ 40% (40w)
  • 4:30 min @ 92% (92w)
  • 4 min @ 40-30% (40-30w)