4 Minute Threshold+ Ramps

• Cycling
• 45mTime
• 48Stress
• 0.79Intensity
• 16Popularity

About this workout

This steady threshold session focuses on building your aerobic threshold with sustained efforts that push you into supra-threshold territory. Perfect for nailing the power you need on race day or maintaining a solid pace during weekly group rides.

Workout structure

• 6 min @ 40-65% (40-65w) 90 rpm
• 5 min @ 70-78% (70-78w) 85 rpm
• Rest 3 min @ 60% (60w)
• 4 min @ 70-105% (70-105w) 85 rpm
• Rest 2 min @ 55% (55w)
• 4 min @ 76-109% (76-109w) 85 rpm
• Rest 2 min @ 50% (50w)
• 4:30 min @ 80-112% (80-112w) 85 rpm
• Rest 2 min @ 50% (50w)
• 4 min @ 76-109% (76-109w) 85 rpm
• Rest 2 min @ 55% (55w)
• 4 min @ 70-105% (70-105w) 85 rpm
• Rest 3 min @ 55-35% (55-35w)