3+2 and 2+1s

• Cycling
• 58mTime
• 110Stress
• 1.07Intensity
• 160Popularity

About this workout

This workout features brutal 3-minute efforts at 105% FTP, perfect for building the kick needed to break away or close gaps during intense moments in races. Use this savage main set to boost your raw sprinting power and lactate tolerance, making it an essential part of your high-intensity training repertoire.

Workout structure

• Warm-Up 7 min @ 25-95% (25-95w)
• Active 2 min @ 81% (81w)
• Active 3 min @ 105% (105w)
• Active 1 min @ 125% (125w)
• Active 1 min @ 150% (150w)
• Active 3 min @ 75% (75w)
• Active 2 min @ 125% (125w)
• Active 30 sec @ 150% (150w)
• Active 30 sec @ 175% (175w)
• Active 5 min @ 75% (75w)
• Active 3 min @ 105% (105w)
• Active 1 min @ 125% (125w)
• Active 1 min @ 150% (150w)
• Active 3 min @ 75% (75w)
• Active 2 min @ 125% (125w)
• Active 30 sec @ 150% (150w)
• Active 30 sec @ 175% (175w)
• Active 5 min @ 75% (75w)
• Active 3 min @ 105% (105w)
• Active 1 min @ 125% (125w)
• Active 1 min @ 150% (150w)
• Active 3 min @ 75% (75w)
• Active 2 min @ 125% (125w)
• Active 30 sec @ 150% (150w)
• Active 30 sec @ 175% (175w)
• Cooldown 6 min @ 75-25% (75-25w)