Monroe +3

• Cycling
• 1h 30mTime
• 119Stress
• 0.89Intensity
• 40Popularity

About this workout

Monroe +3 features a challenging main set of 3×45 second efforts at 96% FTP, designed to push your aerobic ceiling and enhance your capacity for those steep climbs or race sprints. This workout is perfect for boosting your performance in group rides or time trials where every second counts.

Workout structure

• 6 min @ 50% (50w)
• 6 min @ 72% (72w)
• 3X
  • 45 sec @ 96% (96w)
  • 15 sec @ 120% (120w)
• 5 min @ 40% (40w)
• 4X
  • 15 sec @ 88% (88w)
  • 15 sec @ 120% (120w)
• 25 sec @ 88% (88w)
• 20 sec @ 120% (120w)
• 15 sec @ 88% (88w)
• 15 sec @ 120% (120w)
• 2X
  • 15 sec @ 88% (88w)
  • 20 sec @ 120% (120w)
• 30 sec @ 88% (88w)
• 25 sec @ 120% (120w)
• 15 sec @ 88% (88w)
• 25 sec @ 120% (120w)
• 4 min @ 40% (40w)
• 4X
  • 15 sec @ 88% (88w)
  • 15 sec @ 120% (120w)
• 25 sec @ 88% (88w)
• 20 sec @ 120% (120w)
• 15 sec @ 88% (88w)
• 15 sec @ 120% (120w)
• 2X
  • 15 sec @ 88% (88w)
  • 20 sec @ 120% (120w)
• 30 sec @ 88% (88w)
• 25 sec @ 120% (120w)
• 15 sec @ 88% (88w)
• 25 sec @ 120% (120w)
• 4 min @ 40% (40w)
• 4X
  • 15 sec @ 88% (88w)
  • 15 sec @ 120% (120w)
• 25 sec @ 88% (88w)
• 20 sec @ 120% (120w)
• 15 sec @ 88% (88w)
• 15 sec @ 120% (120w)
• 2X
  • 15 sec @ 88% (88w)
  • 20 sec @ 120% (120w)
• 30 sec @ 88% (88w)
• 25 sec @ 120% (120w)
• 15 sec @ 88% (88w)
• 25 sec @ 120% (120w)
• 4 min @ 40% (40w)
• 4X
  • 15 sec @ 88% (88w)
  • 15 sec @ 120% (120w)
• 25 sec @ 88% (88w)
• 20 sec @ 120% (120w)
• 15 sec @ 88% (88w)
• 15 sec @ 120% (120w)
• 2X
  • 15 sec @ 88% (88w)
  • 20 sec @ 120% (120w)
• 30 sec @ 88% (88w)
• 25 sec @ 120% (120w)
• 15 sec @ 88% (88w)
• 25 sec @ 120% (120w)
• 4 min @ 40% (40w)
• 4X
  • 15 sec @ 88% (88w)
  • 15 sec @ 120% (120w)
• 25 sec @ 88% (88w)
• 20 sec @ 120% (120w)
• 15 sec @ 88% (88w)
• 15 sec @ 120% (120w)
• 2X
  • 15 sec @ 88% (88w)
  • 20 sec @ 120% (120w)
• 30 sec @ 88% (88w)
• 25 sec @ 120% (120w)
• 15 sec @ 88% (88w)
• 25 sec @ 120% (120w)
• 4 min @ 40% (40w)
• 4X
  • 15 sec @ 88% (88w)
  • 15 sec @ 120% (120w)
• 25 sec @ 88% (88w)
• 20 sec @ 120% (120w)
• 15 sec @ 88% (88w)
• 15 sec @ 120% (120w)
• 2X
  • 15 sec @ 88% (88w)
  • 20 sec @ 120% (120w)
• 30 sec @ 88% (88w)
• 25 sec @ 120% (120w)
• 15 sec @ 88% (88w)
• 25 sec @ 120% (120w)
• 4 min @ 40% (40w)
• 4X
  • 15 sec @ 88% (88w)
  • 15 sec @ 120% (120w)
• 25 sec @ 88% (88w)
• 20 sec @ 120% (120w)
• 15 sec @ 88% (88w)
• 15 sec @ 120% (120w)
• 2X
  • 15 sec @ 88% (88w)
  • 20 sec @ 120% (120w)
• 30 sec @ 88% (88w)
• 25 sec @ 120% (120w)
• 15 sec @ 88% (88w)
• 25 sec @ 120% (120w)
• 4 min @ 40-30% (40-30w)