180min Race Sim 1

• Cycling
• 3h 1mTime
• 198Stress
• 0.81Intensity
• 46Popularity

About this workout

This threshold workout simulates the sustained effort needed for race day, featuring two sets of 5 x 4-minute intervals at 91% FTP, perfect for honing your pacing strategy and building your FTP. It's a classic choice for those preparing for long races or looking to improve their performance in group rides and TTs.

Workout structure

• 5X
  • Active 4 min @ 91% (91w)
  • Rest 2 min @ 52% (52w)
• Active 3 min @ 52% (52w)
• Active 3 min @ 52-84% (52-84w)
• Active 20 sec @ 148% (148w)
• Active 3 min @ 84-52% (84-52w)
• 3X
  • Active 2 min @ 52% (52w)
  • Active 6 min @ 91% (91w)
• Rest 2 min @ 52% (52w)
• Active 3 min @ 52% (52w)
• Active 3 min @ 52-84% (52-84w)
• Active 20 sec @ 148% (148w)
• Active 3 min @ 84-52% (84-52w)
• 2X
  • Active 2 min @ 52% (52w)
  • Active 8 min @ 91% (91w)
• Rest 2 min @ 52% (52w)
• Active 3 min @ 52% (52w)
• Active 3 min @ 52-84% (52-84w)
• Active 20 sec @ 148% (148w)
• Active 3 min @ 84-52% (84-52w)
• 3X
  • Active 2 min @ 52% (52w)
  • Active 6 min @ 91% (91w)
• Rest 2 min @ 52% (52w)
• Active 3 min @ 52% (52w)
• Active 3 min @ 52-84% (52-84w)
• Active 20 sec @ 148% (148w)
• Active 3 min @ 84-52% (84-52w)
• 5X
  • Active 2 min @ 52% (52w)
  • Active 4 min @ 91% (91w)
• Rest 2 min @ 52% (52w)
• Active 2 min @ 73% (73w)
• Active 2 min @ 63% (63w)
• Active 2 min @ 73% (73w)
• Active 2 min @ 35% (35w)