LOAD-W3

• Cycling
• 1h 39mTime
• 119Stress
• 0.85Intensity
• 16Popularity

About this workout

This workout features a classic threshold main set of 3 × 5 minutes at 86% FTP, perfect for building the sustainable power you need for weekly group rides and time trials. A solid choice for those looking to enhance their performance while managing fatigue effectively.

Workout structure

• Warm-Up 5 min @ 40-65% (40-65w)
• Warm-Up 5 min @ 70% (70w)
• 3X
  • Interval 5 min @ 86% (86w) 50 rpm
  • Interval 3 min @ 104% (104w) 60 rpm
  • Interval 15 sec @ 120% (120w)
  • Rest 5 min @ 70% (70w)
• Interval 3 min @ 86% (86w) 50 rpm
• Interval 2 min @ 104% (104w) 60 rpm
• Interval 15 sec @ 120% (120w)
• Rest 5 min @ 70% (70w)
• Interval 3 min @ 86% (86w) 100 rpm
• Interval 1 min @ 104% (104w) 90 rpm
• Interval 3 min @ 86% (86w) 100 rpm
• Interval 1 min @ 104% (104w) 90 rpm
• Interval 3 min @ 86% (86w) 100 rpm
• Interval 1 min @ 104% (104w) 90 rpm
• Rest 5 min @ 70% (70w)
• Interval 3 min @ 86% (86w) 100 rpm
• 2X
  • Interval 1 min @ 104% (104w) 90 rpm
  • Interval 3 min @ 86% (86w) 100 rpm
• Interval 1 min @ 104% (104w) 90 rpm
• Rest 5 min @ 70% (70w)
• Cooldown 5 min @ 70-50% (70-50w)