SFR 3

• Cycling
• 1h 30mTime
• 69Stress
• 0.68Intensity
• 182Popularity

About this workout

SFR 3 incorporates 3 sets of 4 minutes at 85% FTP, giving you a solid workout to build aerobic durability and prepare for those longer climbs. This is a perfect mid-week staple to enhance your endurance without draining your legs, ideal for maintaining group ride pace or steady solo efforts.

Workout structure

• Warm-Up 15 min @ 45% (45w)
• 8 min @ 70% (70w)
• Rest 1 min @ 40% (40w)
• 3X
  • 4 min @ 85% (85w)
  • Rest 3 min @ 50% (50w)
• 8X
  • SFR 1:30 min @ 78% (78w) 45-55 rpm
  • Rest 2 min @ 50% (50w)
• Climb 8 min @ 85% (85w)
• Cooldown 9 min @ 45% (45w)