3. Zone 2 into Threshold

• Cycling
• 36mTime
• 38Stress
• 0.79Intensity
• 55Popularity

About this workout

This workout combines steady Zone 2 riding into a threshold challenge, featuring 2 × 3 min at 104% FTP with short recoveries to build your sustainable power for group rides and time trials. It's your bread-and-butter session for developing the pace you can hold when it matters most.

Workout structure

• 1 min @ 45% (45w)
• 1 min @ 56% (56w)
• 1 min @ 64% (64w)
• 1 min @ 75% (75w)
• 1 min @ 50% (50w)
• 1 min @ 107% (107w)
• 15 min @ 65% (65w)
• 2X
  • 2:30 min @ 90% (90w)
  • 2:30 min @ 104% (104w)
  • 1 min @ 65% (65w)
• 3 min @ 50% (50w)