4x20Min KA 12 Min Pause

• Cycling
• 2h 16mTime
• 165Stress
• 0.85Intensity
• 35Popularity

About this workout

This workout features three solid 20-minute intervals at 96.9% FTP, perfect for building your sustainable power for weekly group rides and time trials. It’s a classic threshold session that will push your limits while enhancing your ability to maintain high efforts over time.

Workout structure

• 10 min @ 35% (35w) 100 rpm
• 3X
  • 20 min @ 97% (97w) 55 rpm
  • 12 min @ 49% (49w) 90 rpm
• 20 min @ 97% (97w) 55 rpm
• 10 min @ 35% (35w) 90 rpm