Recommendations for 3-40-90


The rest times for this interval are more than twice as long as the work times. The relatively long pauses, reduce the mental load. You can fully concentrate on a high mechanical muscle stimulation during the sets. By choosing the optimal strength levels (see below), you will perform at least the last set at your absolute limit with high intensity.

Give more 90%
Go for it now 95%
Go to your limit 100%

Strength Levels

You start this interval at a level that is challenging for you (see below for warm-up). Always increase one level per set. The illustration shows a possible sequence of the 3 sets.

If you also manage the complete 40 seconds at set 3, you increase by one step at set 1 and the whole thing starts again.

ATTENTION: use this interval only if you have already trained and are well warmed up.

Choose the speed so that you do a minimum of 10 and a maximum of 14 repetitions in the 40 seconds.