4x10 Threshold OUs

• Cycling
• 1h 30mTime
• 101Stress
• 0.82Intensity
• 123Popularity

About this workout

This workout features a punishing main set of 4 sets of 10 x 30 seconds at 105% FTP, pushing your aerobic threshold to its limits with short, sharp efforts. Perfect for building the sustainable power needed for weekly group rides and time trials, these Over-Unders will refine your ability to handle supra-threshold efforts.

Workout structure

• Warm-Up 10 min @ 50% (50w)
• 20 min @ 70% (70w)
• 10X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 80% (80w)
• 5 min @ 70% (70w)
• 10X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 80% (80w)
• 5 min @ 70% (70w)
• 10X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 80% (80w)
• 5 min @ 70% (70w)
• 10X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 80% (80w)
• 5 min @ 70% (70w)