Nick 2'30'' @ 300w

• Cycling
• 1h 21mTime
• 107Stress
• 0.89Intensity
• 325Popularity

About this workout

This workout features a punishing main set of 3 sets of 4 × 3 min at 108% FTP, perfect for pushing your aerobic ceiling and developing that necessary capacity for climbs and breakaways. It's an essential session for anyone looking to elevate their performance in time trials or group rides, with a solid mix of intensity and recovery that keeps your legs fresh for tomorrow's efforts.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 55% (55w)
• 3 min @ 65% (65w)
• 4 min @ 75% (75w)
• 3X
  • 30 sec @ 100% (100w)
  • 30 sec @ 75% (75w)
• 2 min @ 75% (75w)
• 2 min @ 55% (55w)
• 4X
  • 2:30 min @ 108% (108w)
  • 1:30 min @ 61% (61w)
• 4 min @ 61% (61w)
• 4X
  • 2:30 min @ 108% (108w)
  • 1:30 min @ 61% (61w)
• 4 min @ 61% (61w)
• 4X
  • 2:30 min @ 108% (108w)
  • 1:30 min @ 61% (61w)
• 7 min @ 61% (61w)