3hr Endurance with Threshold and under Threshold

• Cycling
• 3h 0mTime
• 176Stress
• 0.77Intensity
• 70Popularity

About this workout

This workout combines 3 sets of 5 minutes at 100% FTP with 5-minute recoveries, perfect for building your aerobic threshold and boosting your stamina for long group rides or races. It's a classic way to push your limits while developing the sustainable power you'll need to hold off the competition in those final kicks.

Workout structure

• 10 min @ 45-55% (45-55w)
• 70 min @ 65% (65w)
• 10 min @ 100% (100w)
• 5 min @ 65% (65w)
• 10 min @ 100% (100w)
• 15 min @ 65% (65w)
• 3X
  • 5 min @ 85% (85w)
  • 5 min @ 100% (100w)
  • 5 min @ 55% (55w)
• 15 min @ 65-45% (65-45w)