4 x 12 minutes @ 95% Threshold

• Cycling
• 2h 16mTime
• 146Stress
• 0.80Intensity
• 25Popularity

About this workout

This workout features 4 sets of 12 minutes at a challenging 96% of your FTP, perfect for honing the pace you'll sustain during weekly group rides and time trials. It's an essential session for building your aerobic threshold, pushing your limits while allowing for adequate recovery in between efforts.

Workout structure

• 5 min @ 55% (55w)
• 1 min @ 45% (45w)
• 4 min @ 65% (65w)
• 1 min @ 45% (45w)
• 3 min @ 74% (74w)
• 1 min @ 45% (45w)
• 2 min @ 83% (83w)
• 1 min @ 45% (45w)
• 1 min @ 92% (92w)
• 1 min @ 45% (45w)
• 1 min @ 100% (100w)
• 5 min @ 45% (45w)
• 4X
  • 12 min @ 96% (96w)
  • 3 min @ 45% (45w)
• 7X
  • 1 min @ 81% (81w)
  • 2 min @ 66% (66w)
• 3 min @ 45% (45w)
• 7X
  • 1 min @ 77% (77w)
  • 2 min @ 66% (66w)
• 5 min @ 34% (34w)