Total Tri - Aero drills/3 x 3 mins 10mileTT efforts

• Cycling
• 53mTime
• 59Stress
• 0.82Intensity
• 51Popularity

About this workout

This workout features 3 x 3 minutes at a punishing 109% FTP, perfect for simulating the intense efforts needed during time trials or race kicks. It's a fantastic way to boost your aerobic ceiling and prepare for the demands of high-paced group rides or competitive events.

Workout structure

• Warm-Up 5 min @ 38-58% (38-58w)
• 2X
  • Active 30 sec @ 90% (90w)
  • Rest 1 min @ 55% (55w)
• 2X
  • Active 30 sec @ 98% (98w)
  • Rest 1 min @ 55% (55w)
• Active 4 min @ 90% (90w)
• Rest 2 min @ 55% (55w)
• Active 1 min @ 80% (80w)
• Rest 1 min @ 55% (55w)
• Active 1 min @ 90% (90w)
• Rest 1 min @ 55% (55w)
• Active 1 min @ 100% (100w)
• Rest 1 min @ 55% (55w)
• Active 1 min @ 80% (80w)
• Rest 1 min @ 55% (55w)
• Active 1 min @ 90% (90w)
• Rest 1 min @ 55% (55w)
• Active 1 min @ 100% (100w)
• Rest 1 min @ 55% (55w)
• Active 1 min @ 80% (80w)
• Rest 1 min @ 55% (55w)
• Active 1 min @ 90% (90w)
• Rest 1 min @ 55% (55w)
• Active 1 min @ 100% (100w)
• Rest 1 min @ 55% (55w)
• 3X
  • Active 3 min @ 109% (109w)
  • Rest 3 min @ 45% (45w)