>> Workouts >> Classic - 4 x (3 mins on, 3 mins off)

Classic - 4 x (3 mins on, 3 mins off)

Tags: V02 Max Lactate Tolerance Weight Loss HIIT Improve FTP Time Crunched Improve Hill Climbing
      • 39:00
      • Duration
      • V02 Max
      • Category
      • Intensity
Est. Average Power
142 watts
Est. Kcals
369
Est. Points
32
Ridden 1 time(s) in the last 30 days
  • Avg. power
    142 watts
  • Est. Kcals
    369
  • Points
    32
      • Intensity
      • Time
      • Points
      • Favour
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Workout description

Another workout considered as an all time classic. A tried and tested V02 max/Latctate tolerance interval that certainly delivers a performance boost. This is a very tough workout that should only be attempt when fully recovered from previous training. Consisting of 4 x 3 minute intervals which should be ridden as hard as can be susatined for the duration. Heart Rate levels will be approaching maximum in the final stages on the intervals.

Its not recommended to perform these types of intervals more than once a week and for any longer than 6 consecutive weeks. This is a great workout to use in the lead up to a key event or race.

Another workout considered as an all time classic. A tried and tested V02 max/Latctate tolerance interval that certainly delivers a performance boost. This is a very tough workout that should only be attempt when fully recovered from previous training. Consisting of 4 x 3 minute intervals which should be ridden as hard as can be susatined for the duration. Heart Rate levels will be approaching maximum in the final stages on the intervals.

Its not recommended to perform these types of intervals more than once a week and for any longer than 6 consecutive weeks. This is a great workout to use in the lead up to a key event or race.

  • Description Time Target Power Intensity Kcals
    Warmup - Easy 01:00 99 Watts
    7 kcals
    Warmup - Easy 01:00 117 Watts
    8 kcals
    Warmup - Steady 01:00 126 Watts
    8 kcals
    Warmup - Steady 01:00 135 Watts
    9 kcals
    Warmup - Hard 00:15 162 Watts
    3 kcals
    Warmup - Steady 00:45 135 Watts
    7 kcals
    Warmup - Hard 00:30 180 Watts
    6 kcals
    Warmup - Moderate 01:00 153 Watts
    10 kcals
    Warmup - Hard 00:15 198 Watts
    3 kcals
    Warmup - Steady 01:00 135 Watts
    9 kcals
    Warmup - Hard 00:15 216 Watts
    4 kcals
    Warmup - Easy 02:00 117 Watts
    15 kcals
    Hard Interval 03:00 207 Watts
    41 kcals
    Recovery 03:00 99 Watts
    20 kcals
    Hard Interval 03:00 207 Watts
    41 kcals
    Recovery 03:00 99 Watts
    20 kcals
    Hard Interval 03:00 207 Watts
    41 kcals
    Recovery 03:00 99 Watts
    20 kcals
    Hard Interval 03:00 207 Watts
    41 kcals
    Recovery 03:00 99 Watts
    20 kcals
    Cool Down 05:00 108 Watts
    36 kcals