Threshold

4x5'

  • Cycling
  • 38mTime
  • 53Stress
  • 0.91Intensity
  • 45Popularity

About this workout

This 4x5 workout delivers a solid dose of threshold training, pushing your limits with four tough 5-minute efforts at 105% FTP, perfect for building the power you need for sustained group ride paces and time trials. It’s a classic choice for cyclists looking to define their FTP while maximizing their productivity in a compact session.

gianmacroce

Workout structure

  • Warm-Up 1 min @ 45% (45w)
  • 1 min @ 55% (55w)
  • Cooldown 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 30 sec @ 105% (105w)
  • 4X
    • 5 min @ 105% (105w)
    • Rest 3 min @ 45% (45w)