Threshold

4x5min Z4

  • Cycling
  • 1h 10mTime
  • 75Stress
  • 0.80Intensity
  • 25Popularity

About this workout

This 4x5min Z4 workout focuses on pushing your limits with sustained efforts at 98% FTP, perfect for building the power you'll need during those critical moments in group rides and time trials. It's a classic threshold session that balances intensity with recovery, helping you define and improve your FTP without overcooking.

kikehr

Workout structure

  • Warm-Up 5 min @ 65% (65w)
  • 5 min @ 83% (83w)
  • Cooldown 5 min @ 98% (98w)
  • Rest 2 min @ 27% (27w)
  • 5 min @ 65% (65w)
  • 4X
    • 5 min @ 98% (98w)
    • Rest 2 min @ 27% (27w)
  • 15 min @ 65% (65w)
  • Rest 5 min @ 27% (27w)