>> Workouts >> Three by three power intervals

Three by three power intervals

Tags: Anaerobic Capacity Neuromuscular Improve Sprint Improve Hill Climbing
      • 46:30
      • Duration
      • Anaerobic Capacity
      • Category
      • Intensity
Est. Average Power
147 watts
Est. Kcals
455
Est. Points
41
Ridden 0 time(s) in the last 30 days
  • Avg. power
    147 watts
  • Est. Kcals
    455
  • Points
    41
      • Intensity
      • Time
      • Points
      • Favour
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Workout description

Three sets of three intervals as two minutes, one minute and 30 seconds with an increasing power requirement for the shorter periods.

Three sets of three intervals as two minutes, one minute and 30 seconds with an increasing power requirement for the shorter periods.

  • 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
    Two minutes 110 percent 02:00 198 Watts
    		26 kcals
    Recovery 01:30 108 Watts
    		11 kcals
    Two minutes 110 percent 02:00 198 Watts
    		26 kcals
    Recovery 01:30 108 Watts
    		11 kcals
    Two minutes 110 percent 02:00 198 Watts
    		26 kcals
    Recovery 01:30 108 Watts
    		11 kcals
    Low end tempo 04:00 135 Watts
    		36 kcals
    One minute 115 percent 01:00 207 Watts
    		14 kcals
    Recovery 01:00 108 Watts
    		7 kcals
    One minute 115 percent 01:00 207 Watts
    		14 kcals
    Recovery 01:00 108 Watts
    		7 kcals
    One minute 115 percent 01:00 207 Watts
    		14 kcals
    Recovery 01:00 108 Watts
    		7 kcals
    Low end tempo 04:00 135 Watts
    		36 kcals
    30 seconds flat out 00:30 360 Watts
    		12 kcals
    Recovery 00:30 108 Watts
    		4 kcals
    30 seconds flat out 00:30 360 Watts
    		12 kcals
    Recovery 00:30 108 Watts
    		4 kcals
    30 seconds flat out 00:30 360 Watts
    		12 kcals
    Recovery 00:30 108 Watts
    		4 kcals
    Low end tempo 04:00 135 Watts
    		36 kcals
    Warm down 05:00 108 Watts
    		36 kcals