W03D1-TORQUE 5x3 - RFR - TrainerDay.com

• Cycling
• 57mTime
• 60Stress
• 0.79Intensity
• 41Popularity

About this workout

This workout features a classic threshold main set of 4x3 minutes at 100% FTP, perfect for honing the sustainable power needed on weekly group rides and time trials. It's an essential session for boosting your FTP while keeping the fatigue manageable, making it a staple for any cyclist's training plan.

Workout structure

• Active 10 min @ 35-65% (35-65w)
• 2X
  • Active 1 min @ 95% (95w)
  • Rest 30 sec @ 60% (60w)
• Active 1 min @ 95-100% (95-100w)
• Active 30 sec @ 60-65% (60-65w)
• Active 3 min @ 65-75% (65-75w)
• Active 2 min @ 75% (75w)
• Active 5 min @ 75-70% (75-70w)
• Active 3 min @ 100% (100w) 65 rpm
• 4X
  • Active 3 min @ 55% (55w)
  • Active 3 min @ 100% (100w) 65 rpm
• Rest 3 min @ 55% (55w)
• Active 3 min @ 40-30% (40-30w)