05: The Golden 10

• Cycling
• 1h 15mTime
• 82Stress
• 0.81Intensity
• 15Popularity

About this workout

The Golden 10 features four tough 5-minute efforts at 93% FTP, perfect for honing the sustainable power you need for weekly group rides and time trials. This classic threshold workout builds your FTP while keeping recovery manageable, making it a staple for serious cyclists aiming to elevate their performance.

Workout structure

• 5 min @ 40% (40w)
• 1 min @ 45% (45w)
• 1:30 min @ 50% (50w)
• 1:30 min @ 59% (59w)
• 1:30 min @ 66% (66w)
• 1:30 min @ 75% (75w)
• 2X
  • 30 sec @ 110% (110w)
  • 30 sec @ 60% (60w)
• 1 min @ 40% (40w)
• 4X
  • 5 min @ 89% (89w)
  • 5 min @ 93% (93w)
  • 3 min @ 40% (40w)
• 3X
  • 30 sec @ 130% (130w)
  • 30 sec @ 50% (50w)
• 5 min @ 45% (45w)