Threshold

Hit 4x30s

  • Cycling
  • 30mTime
  • 28Stress
  • 0.75Intensity
  • 26Popularity

About this workout

This workout features a series of 30-second efforts at 105% FTP, designed to build the sustainable power you need for race kicks and weekly group ride paces. Perfect for honing your threshold, it's a great way to push the limits without overextending yourself.

Luca66

Workout structure

  • 7 min @ 50-70% (50-70w) 80-85 rpm
  • 4X
    • 15 sec @ 50% (50w) 85-90 rpm
    • 30 sec @ 105% (105w) 85-90 rpm
  • 1:30 min @ 50% (50w) 80-85 rpm
  • 3X
    • 30 sec @ 105% (105w) 85-90 rpm
    • 15 sec @ 50% (50w) 85-90 rpm
  • 30 sec @ 105% (105w) 85-90 rpm
  • 1:30 min @ 50% (50w) 80-85 rpm
  • 3X
    • 30 sec @ 105% (105w) 85-90 rpm
    • 15 sec @ 50% (50w) 85-90 rpm
  • 30 sec @ 105% (105w) 85-90 rpm
  • 1:30 min @ 50% (50w) 80-85 rpm
  • 4X
    • 30 sec @ 105% (105w) 85-90 rpm
    • 15 sec @ 50% (50w) 85-90 rpm
  • 7 min @ 70-50% (70-50w) 75-85 rpm