Tempo

SS 3x15

  • Cycling
  • 1h 30mTime
  • 89Stress
  • 0.77Intensity
  • 16Popularity

About this workout

The SS 3x15 workout features a mix of steady tempo work and short bursts at 100% FTP, making it an excellent option for building aerobic durability while also pushing your limits. This session is perfect for those mid-week rides where you want to challenge yourself without going overboard, effectively boosting your FTP in the process.

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Workout structure

  • 12 min @ 40-70% (40-70w)
  • 3X
    • 1 min @ 100% (100w)
    • 1 min @ 40% (40w)
  • 3 min @ 40% (40w)
  • 3 min @ 86% (86w)
  • 3 min @ 90% (90w)
  • 3 min @ 88% (88w)
  • 3 min @ 89% (89w)
  • 2 min @ 87% (87w)
  • 1 min @ 94% (94w)
  • 5 min @ 40% (40w)
  • 3 min @ 86% (86w)
  • 3 min @ 90% (90w)
  • 3 min @ 88% (88w)
  • 3 min @ 89% (89w)
  • 2 min @ 87% (87w)
  • 1 min @ 94% (94w)
  • 5 min @ 40% (40w)
  • 3 min @ 86% (86w)
  • 3 min @ 90% (90w)
  • 3 min @ 88% (88w)
  • 3 min @ 89% (89w)
  • 2 min @ 87% (87w)
  • 1 min @ 94% (94w)
  • 5 min @ 40% (40w)
  • 9 min @ 60-40% (60-40w)