Richardson +3 114 0.87 1:30

• Cycling
• 1h 30mTime
• 114Stress
• 0.87Intensity
• 45Popularity

About this workout

Richardson +3 delivers a brutal anaerobic workout with 6 sets of 8 x 15 seconds at 125% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for sharpening your top-end punch ahead of race day or those gnarly group ride sprints.

Workout structure

• 6 min @ 50% (50w)
• 6 min @ 72% (72w)
• 2X
  • 45 sec @ 96% (96w)
  • 15 sec @ 125% (125w)
• 45 sec @ 96% (96w)
• 15 sec @ 165% (165w)
• 5 min @ 40% (40w)
• 30 sec @ 165% (165w)
• 30 sec @ 80-88% (80-88w)
• 8X
  • 15 sec @ 88% (88w)
  • 15 sec @ 125% (125w)
• 5 min @ 40% (40w)
• 30 sec @ 165% (165w)
• 30 sec @ 80-88% (80-88w)
• 8X
  • 15 sec @ 88% (88w)
  • 15 sec @ 125% (125w)
• 5 min @ 40% (40w)
• 30 sec @ 165% (165w)
• 30 sec @ 80-88% (80-88w)
• 8X
  • 15 sec @ 88% (88w)
  • 15 sec @ 125% (125w)
• 5 min @ 40% (40w)
• 30 sec @ 165% (165w)
• 30 sec @ 80-88% (80-88w)
• 8X
  • 15 sec @ 88% (88w)
  • 15 sec @ 125% (125w)
• 5 min @ 40% (40w)
• 30 sec @ 165% (165w)
• 30 sec @ 80-88% (80-88w)
• 8X
  • 15 sec @ 88% (88w)
  • 15 sec @ 125% (125w)
• 5 min @ 40% (40w)
• 30 sec @ 165% (165w)
• 30 sec @ 80-88% (80-88w)
• 8X
  • 15 sec @ 88% (88w)
  • 15 sec @ 125% (125w)
• 15 min @ 50-40% (50-40w)