Zone Builder 3-6

• Cycling
• 1h 10mTime
• 80Stress
• 0.83Intensity
• 15Popularity

About this workout

This workout features a punishing main set of 2 x 4 minutes at 113% FTP, designed to build your raw sprinting power and lactate tolerance for those crucial moments in races or group rides when you need that explosive kick. Perfect for integrating into your training routine alongside classic efforts like 3 x 30s or 5 x 8/3 to enhance your anaerobic capacity.

Workout structure

• 10 min @ 27% (27w)
• 5 min @ 65% (65w)
• 2X
  • 4 min @ 113% (113w)
  • 1 min @ 135% (135w)
  • 10 min @ 27% (27w)
  • 4 min @ 83% (83w)
• 4 min @ 113% (113w)
• 1 min @ 135% (135w)
• 12 min @ 27% (27w)