Zone 3 Volume

Duration 01:00:00 TSS 60 IF 0.77 Has instructions

warmup 03:00 @ 47% FTP - 60% FTP

01:00 @ 65%

01:00 @ 81%

01:00 @ 90%

02:00 @ 50%

04:00 @ 73%

03:00 @ 50%

ramp 04:00 @ 76% FTP - 89% FTP

ramp 04:00 @ 76% FTP - 89% FTP

ramp 04:00 @ 76% FTP - 89% FTP

02:00 @ 65%

ramp 04:00 @ 76% FTP - 89% FTP

ramp 04:00 @ 76% FTP - 89% FTP

ramp 04:00 @ 76% FTP - 89% FTP

02:00 @ 65%

ramp 04:00 @ 76% FTP - 89% FTP

ramp 04:00 @ 76% FTP - 89% FTP

ramp 04:00 @ 76% FTP - 89% FTP

05:00 @ 50%

Zone 3 training is ideal for building muscular endurance during the late base phase of training. When completing long climbs, you will more than likely be spending a considerable amount of time at this intensity.

To train this area effectively requires completing longer medium intensity intervals. Today's session consists of 3 x 12 minute Zone 3 intervals.

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