4 x 30 threshold stepdowns

• Cycling
• 2h 40mTime
• 175Stress
• 0.81Intensity
• 86Popularity

About this workout

This workout features 4 sets of 9 efforts at 60 seconds each, pushing at 81% FTP, ideal for building your sustainable power for group rides and time trials. It’s a solid mid-week staple that helps develop your aerobic durability, keeping you strong for those climbing challenges and race kicks ahead.

Workout structure

• 5 min @ 56% (56w)
• 1 min @ 46% (46w)
• 4 min @ 65% (65w)
• 1 min @ 46% (46w)
• 3 min @ 75% (75w)
• 1 min @ 46% (46w)
• 2 min @ 83% (83w)
• 1 min @ 46% (46w)
• 1 min @ 92% (92w)
• 1 min @ 46% (46w)
• 1 min @ 100% (100w)
• 5 min @ 46% (46w)
• 6 min @ 100% (100w)
• 6 min @ 90% (90w)
• 9X
  • 1 min @ 81% (81w)
  • 1 min @ 70% (70w)
• 3 min @ 40% (40w)
• 6 min @ 100% (100w)
• 6 min @ 90% (90w)
• 9X
  • 1 min @ 81% (81w)
  • 1 min @ 70% (70w)
• 3 min @ 40% (40w)
• 6 min @ 100% (100w)
• 6 min @ 90% (90w)
• 9X
  • 1 min @ 81% (81w)
  • 1 min @ 70% (70w)
• 3 min @ 40% (40w)
• 6 min @ 100% (100w)
• 6 min @ 90% (90w)
• 9X
  • 1 min @ 81% (81w)
  • 1 min @ 70% (70w)
• 5 min @ 40% (40w)