SST/Z4 3x12

• Cycling
• 1h 20mTime
• 87Stress
• 0.81Intensity
• 20Popularity

About this workout

This classic SST workout features 3 sets of 3 minutes at 100% FTP, pushing your threshold to build sustained power for those weekly group rides and time trials. Ideal for those looking to sharpen their performance while balancing intensity and recovery, it’s a must-have for any focused training plan.

Workout structure

• 35 sec @ 25% (25w)
• 35 sec @ 29% (29w)
• 35 sec @ 31% (31w)
• 35 sec @ 33% (33w)
• 35 sec @ 36% (36w)
• 35 sec @ 38% (38w)
• 35 sec @ 40% (40w)
• 35 sec @ 43% (43w)
• 35 sec @ 45% (45w)
• 35 sec @ 47% (47w)
• 35 sec @ 50% (50w)
• 35 sec @ 52% (52w)
• 35 sec @ 54% (54w)
• 35 sec @ 57% (57w)
• 35 sec @ 59% (59w)
• 35 sec @ 61% (61w)
• 40 sec @ 65% (65w)
• 3X
  • 1 min @ 88% (88w)
  • 3 min @ 95% (95w)
• 5 min @ 50% (50w)
• 3X
  • 1 min @ 88% (88w)
  • 3 min @ 97% (97w)
• 5 min @ 50% (50w)
• 3X
  • 1 min @ 85% (85w)
  • 3 min @ 100% (100w)
• 3 min @ 50% (50w)
• 15 min @ 65% (65w)
• 33 sec @ 65% (65w)
• 33 sec @ 60% (60w)
• 33 sec @ 56% (56w)
• 33 sec @ 52% (52w)
• 33 sec @ 49% (49w)
• 33 sec @ 45% (45w)
• 33 sec @ 41% (41w)
• 33 sec @ 38% (38w)
• 33 sec @ 34% (34w)
• 33 sec @ 30% (30w)
• 30 sec @ 25% (25w)