Threshold

4x8' Steady State (CTS)

  • Cycling
  • 1h 9mTime
  • 86Stress
  • 0.86Intensity
  • 40Popularity

About this workout

This 4x8' steady state workout pushes your limits at 102% FTP, making it ideal for sustaining the pace in weekly group rides and time trials. A classic CTS test, it builds your threshold power while offering structured recoveries to keep you fresh for the next effort.

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Workout structure

  • Warm Up 10 min @ 40-70% (40-70w) 95 rpm
  • Getting Hot 30 sec @ 95% (95w) 90 rpm
  • Relax 30 sec @ 50% (50w)
  • Getting Hot 30 sec @ 105% (105w) 100 rpm
  • Relax 30 sec @ 50% (50w)
  • Getting Hot 30 sec @ 115% (115w) 110 rpm
  • Relax 5 min @ 50% (50w) 85 rpm
  • 4X
    • Steady State 8 min @ 102% (102w) 95 rpm
    • Rest 5 min @ 50% (50w)