Mitochondria #3

• Cycling
• 1h 21mTime
• 66Stress
• 0.70Intensity
• 741Popularity

About this workout

Mitochondria #3 features a brutal main set of 20 efforts at 113% FTP, designed to push your aerobic ceiling and build capacity for those steep climbs or intense race efforts. Perfect for those looking to maximize their fitness in a time-efficient workout, this session will have you ready for the demands of group rides or time trials.

Workout structure

• 3 min @ 50% (50w) 85 rpm
• 1 min @ 60% (60w) 85 rpm
• 1 min @ 65% (65w) 90 rpm
• 1 min @ 81% (81w) 90 rpm
• 1 min @ 109% (109w) 95 rpm
• 2 min @ 50% (50w) 85 rpm
• 4 min @ 90% (90w) 95 rpm
• 3 min @ 50% (50w) 85 rpm
• 20X
  • 30 sec @ 113% (113w) 100 rpm
  • 2:30 min @ 50% (50w) 80 rpm
• Free-ride 5 min @ 45% (45w)