2403bullets

• Cycling
• 1h 30mTime
• 69Stress
• 0.68Intensity
• 70Popularity

About this workout

This workout features intense 30-second efforts at 104% FTP, perfect for simulating the pace you need for sustained efforts in group rides and time trials. It's essential threshold work that builds your ability to maintain race pace while boosting your overall performance.

Workout structure

• 10 min @ 45% (45w)
• 10 min @ 63% (63w)
• 6X
  • 30 sec @ 104% (104w)
  • 2 min @ 75% (75w)
• 10 min @ 50% (50w)
• 6X
  • 30 sec @ 104% (104w)
  • 2 min @ 75% (75w)
• 10 min @ 50% (50w)
• 10 min @ 63% (63w)
• 10 min @ 45% (45w)