SLA_3X12
- Cycling
- 1h 23mTime
- 91Stress
- 0.81Intensity
- 125Popularity
About this workout
This 3x12 workout features a punishing main set with 4 intervals at 100% FTP, designed to boost your sustainable power for group rides and time trials. Perfect for defining your FTP, it's a classic staple that pushes your limits while building endurance.
Workout structure
- 7:30 min @ 55-65% (55-65w)
- 7:30 min @ 70-75% (70-75w)
- 2 min @ 92-97% (92-97w)
- 2 min @ 92% (92w)
- 2 min @ 97-92% (97-92w)
- 2 min @ 95% (95w)
- 2 min @ 92-97% (92-97w)
- 1 min @ 92-97% (92-97w)
- 1 min @ 97% (97w)
- 6 min @ 60% (60w)
- 2 min @ 92-97% (92-97w)
- 2 min @ 92% (92w)
- 2 min @ 97-92% (97-92w)
- 2 min @ 95% (95w)
- 2 min @ 92-97% (92-97w)
- 1 min @ 92-97% (92-97w)
- 1 min @ 97% (97w)
- 6 min @ 60% (60w)
- 2 min @ 92-97% (92-97w)
- 2 min @ 92% (92w)
- 2 min @ 97-92% (97-92w)
- 2 min @ 95% (95w)
- 2 min @ 92-97% (92-97w)
- 1 min @ 92-97% (92-97w)
- 1 min @ 97% (97w)
- 6 min @ 60% (60w)
- 4X
- 30 sec @ 100% (100w)
- 30 sec @ 55% (55w)
- 10 min @ 55% (55w)