SBC_Under_pressure_3x12

• Cycling
• 56mTime
• 83Stress
• 0.94Intensity
• 46Popularity

About this workout

This 3x12 workout pushes your limits with over/under intervals, alternating between 30 seconds at 113% FTP and brief recoveries—perfect for sustaining the pace in weekly group rides and time trials. A classic threshold session, it sharpens your FTP while building the endurance needed for those race-day kicks.

Workout structure

• 3 min @ 50% (50w)
• 2 min @ 60% (60w)
• 1 min @ 80% (80w)
• 3X
  • 30 sec @ 113% (113w)
  • 30 sec @ 50% (50w)
• 1 min @ 50% (50w)
• 1 min @ 115-110% (115-110w)
• 2 min @ 110-105% (110-105w)
• 4 min @ 105-100% (105-100w)
• 5 min @ 100% (100w)
• 2 min @ 50-65% (50-65w)
• 1 min @ 115-110% (115-110w)
• 2 min @ 110-105% (110-105w)
• 3 min @ 105-100% (105-100w)
• 6 min @ 100% (100w)
• 3 min @ 50-65% (50-65w)
• 1 min @ 115-110% (115-110w)
• 2 min @ 110-105% (110-105w)
• 2 min @ 105-100% (105-100w)
• 7 min @ 100% (100w)
• 5 min @ 50% (50w)