Triple 9's
The shortest of the Pain Cave Challenge workouts. Three sets of 3 minute top end Zone 5 efforts on 1 minute rest. Cool down and head for the shower when complete, or follow these blocks up with some tempo or endurance work.
- Author: Yvon 29
- Sport: bike
- Duration: 58 min
- Dominant zone: VO2Max
- Intensity: 1.01
- Created: 2021-12-06T12:29:33.667Z
- Updated: 2026-04-22T10:54:55.677Z
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)