10x3m threshold

• Cycling
• 54mTime
• 68Stress
• 0.87Intensity
• 40Popularity

About this workout

This threshold workout focuses on 9 intervals of 3 minutes at 100% FTP with short recoveries, perfect for honing your aerobic threshold and building the sustainable power needed for weekly group rides and time trials. It's a classic session to push your limits and define your FTP while keeping those legs primed for race day.

Workout structure

• 10 min @ 50-70% (50-70w) 90 rpm
• 9X
  • 3 min @ 100% (100w) 90 rpm
  • 1 min @ 50% (50w) 90 rpm
• 3 min @ 100% (100w) 90 rpm
• 5 min @ 70-50% (70-50w) 90 rpm