45/15x6x5,P=2

• Cycling
• 42mTime
• 38Stress
• 0.83Intensity
• 55Popularity

About this workout

This threshold workout features six tough intervals of 45 seconds at 100% FTP, with short 15-second recoveries, perfect for building the sustainable power needed for weekly time trials and group rides. It's an essential session to sharpen your top-end punch and improve your capacity to kick hard when it matters most.

Workout structure

• 1 min @ 50% (50w)
• 6X
  • 45 sec @ 95% (95w)
  • 15 sec @ 45% (45w)
• 2 min @ 45% (45w)
• 6X
  • 45 sec @ 95% (95w)
  • 15 sec @ 45% (45w)
• 2 min @ 45% (45w)
• 6X
  • 45 sec @ 100% (100w)
  • 15 sec @ 45% (45w)
• 3 min @ 45% (45w)
• 6X
  • 45 sec @ 95% (95w)
  • 15 sec @ 45% (45w)
• 3 min @ 45% (45w)
• 6X
  • 45 sec @ 95% (95w)
  • 15 sec @ 45% (45w)
• 1 min @ 40% (40w)