3x (20s Max/1:40rec) - 3x (1minz5/4minz4/3minz3/2minz1)

• Cycling
• 1h 14mTime
• 66Stress
• 0.73Intensity
• 20Popularity

About this workout

This workout combines short, intense efforts with longer threshold intervals to build your sustainable power, perfect for nailing that TTT pace or holding your ground in a race. It’s an essential session to boost your FTP while keeping the legs fresh for those mid-week rides.

Workout structure

• Warm-Up 15 min @ 27% (27w)
• 20 sec @ 135% (135w)
• Cooldown 1:40 min @ 27% (27w)
• 2X
  • 20 sec @ 135% (135w)
  • 1:40 min @ 27% (27w)
• 10 min @ 27% (27w)
• 2X
  • 1 min @ 113% (113w)
  • 4 min @ 98% (98w)
  • 3 min @ 83% (83w)
  • 2 min @ 27% (27w)
• 1 min @ 113% (113w)
• 4 min @ 98% (98w)
• 3 min @ 83% (83w)
• 15 min @ 27% (27w)