Tempo

Kenai+3

  • Cycling
  • 1h 15mTime
  • 64Stress
  • 0.71Intensity
  • 15Popularity

About this workout

Kenai+3 features a solid main set of 3 x 5 min efforts at 87% FTP, perfect for building aerobic durability while keeping the fatigue manageable. This workout fits seamlessly into your mid-week routine, ensuring you stay strong for those long climbs or tough group rides.

Paul Allan

Workout structure

  • Warm-Up 3 min @ 45-57% (45-57w)
  • 7 min @ 62% (62w)
  • Cooldown 1 min @ 62-70% (62-70w)
  • 6 min @ 70% (70w)
  • 3 min @ 58% (58w)
  • 3X
    • 3:30 min @ 84% (84w)
    • 3 min @ 58% (58w)
    • 4:30 min @ 87% (87w)
    • 3 min @ 55% (55w)
  • 7 min @ 65% (65w)
  • 4 min @ 55% (55w)
  • 2:30 min @ 55-45% (55-45w)