22-02-2025

• Cycling
• 1h 9mTime
• 62Stress
• 0.73Intensity
• 40Popularity

About this workout

This workout features a solid main set of 5 x 3 minutes at 98.1% FTP, pushing your sustainable power to the edge while providing essential recovery. Perfect for honing the pace you'll sustain in weekly group rides or time trials, this session builds your threshold for better performance in races and solo efforts.

Workout structure

• Warm-Up 4 min @ 45% (45w)
• 3 min @ 65% (65w)
• Cooldown 2 min @ 83% (83w)
• 1 min @ 98% (98w)
• 30 sec @ 113% (113w)
• 2 min @ 65% (65w)
• Rest 1:20 min @ 45% (45w)
• 7 min @ 65% (65w)
• 5X
  • 3 min @ 98% (98w) 45 rpm
  • Rest 3 min @ 45% (45w) 100 rpm
• 2 min @ 45% (45w)
• 6X
  • 10 sec @ 135% (135w)
  • Rest 1:50 min @ 38% (38w)
• 5 min @ 45% (45w)