Triple 9's

• Cycling
• 57mTime
• 97Stress
• 1.01Intensity
• 30Popularity

About this workout

Triple 9's features intense intervals with three sets of three minutes at 120% FTP, pushing your aerobic ceiling and preparing you for those tough climbs or breakaway efforts. This workout is perfect for building the capacity needed to excel during race kicks or high-paced group rides.

Workout structure

• Warm-Up 10 min @ 50-90% (50-90w)
• Active 30 sec @ 110% (110w)
• Active 1 min @ 50% (50w)
• Active 30 sec @ 115% (115w)
• Active 1 min @ 50% (50w)
• Active 30 sec @ 120% (120w)
• 3X
  • Active 1 min @ 50% (50w)
  • Rest 3 min @ 120% (120w)
• Active 4 min @ 50% (50w)
• 3X
  • Active 1 min @ 50% (50w)
  • Rest 3 min @ 120% (120w)
• Active 4 min @ 50% (50w)
• 3X
  • Active 1 min @ 50% (50w)
  • Rest 3 min @ 120% (120w)