Tempo

SS 3x12

  • Cycling
  • 1h 30mTime
  • 82Stress
  • 0.74Intensity
  • 16Popularity

About this workout

The SS 3x12 workout features a solid main set of three efforts at 100% FTP, interspersed with short recoveries that will push your limits while building aerobic durability. This is an efficient session for mid-week training, perfect for enhancing your endurance without overcooking before your next big ride or race.

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Workout structure

  • 15 min @ 40-70% (40-70w)
  • 3X
    • 1 min @ 100% (100w)
    • 1 min @ 40% (40w)
  • 3 min @ 40% (40w)
  • 2 min @ 86% (86w)
  • 2 min @ 90% (90w)
  • 2 min @ 88% (88w)
  • 2 min @ 89% (89w)
  • 2 min @ 87% (87w)
  • 2 min @ 85% (85w)
  • 5 min @ 40% (40w)
  • 2 min @ 86% (86w)
  • 2 min @ 90% (90w)
  • 2 min @ 88% (88w)
  • 2 min @ 89% (89w)
  • 2 min @ 87% (87w)
  • 2 min @ 85% (85w)
  • 5 min @ 40% (40w)
  • 2 min @ 86% (86w)
  • 2 min @ 90% (90w)
  • 2 min @ 88% (88w)
  • 2 min @ 89% (89w)
  • 2 min @ 87% (87w)
  • 2 min @ 85% (85w)
  • 5 min @ 40% (40w)
  • 15 min @ 60-40% (60-40w)