Mills +3

• Cycling
• 1h 30mTime
• 108Stress
• 0.85Intensity
• 175Popularity

About this workout

Mills +3 features a punishing main set of short, intense intervals that push your VO2 max to new heights, ideal for building the capacity you'll need when the road kicks up or during race kicks. This workout is a classic choice for cyclists looking to elevate their performance in group rides and time trials.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 65% (65w)
• 2 min @ 80% (80w)
• 1 min @ 110% (110w)
• 1 min @ 40% (40w)
• 30 sec @ 120% (120w)
• 30 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 3:30 min @ 50% (50w)
• 3X
  • 45 sec @ 120% (120w)
  • 1:15 min @ 120-110% (120-110w)
  • 3 min @ 40% (40w)
• 45 sec @ 120% (120w)
• 1:15 min @ 120-110% (120-110w)
• 6 min @ 50% (50w)
• 2X
  • 45 sec @ 120% (120w)
  • 1:15 min @ 120-110% (120-110w)
  • 3 min @ 40% (40w)
• 45 sec @ 120% (120w)
• 1:15 min @ 120-110% (120-110w)
• 6 min @ 50% (50w)
• 3X
  • 45 sec @ 120% (120w)
  • 1:15 min @ 120-110% (120-110w)
  • 3 min @ 40% (40w)
• 45 sec @ 120% (120w)
• 1:15 min @ 120-110% (120-110w)
• 15 min @ 65% (65w)
• 4 min @ 65-40% (65-40w)