W6 - SS S5 S6 3x10

• Cycling
• 1h 3mTime
• 73Stress
• 0.83Intensity
• 15Popularity

About this workout

This 3x10 workout is a classic threshold session that pushes your limits with 7 intervals of 3 minutes at 90% FTP, perfect for simulating the effort you'll sustain during group rides and time trials. It’s an essential part of your training arsenal for building sustainable power and improving your FTP.

Workout structure

• Warm-Up 3 min @ 40-60% (40-60w) 85 rpm
• Active 3 min @ 60% (60w) 85 rpm
• Active 3 min @ 70% (70w) 90 rpm
• Active 3 min @ 80% (80w) 98 rpm
• Active 3 min @ 90% (90w) 98 rpm
• Active 2 min @ 45% (45w) 85 rpm
• Active 1 min @ 113% (113w) 100 rpm
• Rest 2 min @ 45% (45w) 65 rpm
• Active 3 min @ 91% (91w) 80 rpm
• Active 30 sec @ 125% (125w)
• Active 30 sec @ 45% (45w) 85 rpm
• Active 3 min @ 91% (91w) 95 rpm
• Active 1 min @ 113% (113w) 105 rpm
• Active 2 min @ 91% (91w)
• Active 4 min @ 45% (45w)
• Active 3 min @ 91% (91w) 80 rpm
• Active 30 sec @ 125% (125w)
• Active 30 sec @ 45% (45w) 85 rpm
• Active 3 min @ 91% (91w) 95 rpm
• Active 1 min @ 113% (113w) 105 rpm
• Active 2 min @ 91% (91w)
• Active 4 min @ 45% (45w)
• Active 3 min @ 91% (91w) 80 rpm
• Active 30 sec @ 125% (125w)
• Active 30 sec @ 45% (45w) 85 rpm
• Active 3 min @ 91% (91w) 95 rpm
• Active 1 min @ 113% (113w) 105 rpm
• Active 2 min @ 91% (91w)
• Cooldown 5 min @ 55-35% (55-35w)