Threshold

2 x (4 x 4 min FTP)

  • Cycling
  • 1h 38mTime
  • 109Stress
  • 0.82Intensity
  • 100Popularity

About this workout

This workout features two sets of four 4-minute efforts at 100% FTP, perfect for developing the sustainable power you need for weekly group rides and time trials. It's a classic threshold session that doubles as a 20-minute FTP test to sharpen your race performance and build endurance.

SwatcatHL

Workout structure

  • 10 min @ 55% (55w)
  • 20 min @ 72% (72w)
  • 10 min @ 85% (85w)
  • 5 min @ 45% (45w)
  • 4X
    • 4 min @ 100% (100w)
    • 1 min @ 40% (40w)
  • 4 min @ 50% (50w)
  • 4X
    • 4 min @ 100% (100w)
    • 1 min @ 40% (40w)
  • 9 min @ 50% (50w)