4×7@100%CP

• Cycling
• 1hTime
• 77Stress
• 0.88Intensity
• 45Popularity

About this workout

This threshold workout features four tough intervals of seven minutes at 100% FTP, perfect for replicating the sustained efforts needed during time trials and group rides. It's a classic choice for improving your sustainable power, helping you tackle those challenging race moments with confidence.

Workout structure

• 6 min @ 65% (65w)
• 7 min @ 70% (70w)
• 5X
  • 30 sec @ 95% (95w)
  • 30 sec @ 70% (70w)
• 5 min @ 75% (75w)
• 4X
  • 7 min @ 100% (100w)
  • 1 min @ 65% (65w)
• 5 min @ 65% (65w)