Under/Over-1: 4 x 3/3(3) 180 min (3h)

• Cycling
• 3h 0mTime
• 165Stress
• 0.74Intensity
• 201Popularity

About this workout

This workout features a challenging main set of 3 x 3 minutes at 108.2% FTP, designed to push your aerobic ceiling and prep you for those tough climbs or finishing kicks in races. Ideal for boosting your VO2 max, it’s a staple for those looking to maximize performance in time trials and group rides.

Workout structure

• Warmup 30 min @ 46-70% (46-70w) 85-105 rpm
• 3X
  • Tempo 3 min @ 90% (90w) 80-90 rpm
  • Low VO2 3 min @ 108% (108w) 95-105 rpm
  • Recovery 3 min @ 59% (59w) 90-100 rpm
• Tempo 3 min @ 90% (90w) 80-90 rpm
• Low VO2 3 min @ 108% (108w) 95-105 rpm
• Endurance 109 min @ 70% (70w) 90-100 rpm
• Cool Down 8 min @ 46-30% (46-30w) 80-95 rpm