5 X Under 2' (94%) Over 45" 108%

• Cycling
• 1h 23mTime
• 85Stress
• 0.78Intensity
• 45Popularity

About this workout

This workout features a classic threshold main set of 5 sets of 2-minute efforts at 94% FTP, perfect for honing the pace you can sustain during group rides and time trials. It's a solid choice for FTP-defining work that builds both stamina and power without leaving you wrecked for tomorrow's ride.

Workout structure

• 4 min @ 50% (50w)
• 4 min @ 68% (68w)
• 4 min @ 84% (84w)
• 3 min @ 60% (60w)
• 2X
  • 2 min @ 94% (94w)
  • Rest 45 sec @ 108% (108w)
• 3 min @ 45% (45w)
• 2X
  • 2 min @ 94% (94w)
  • Rest 45 sec @ 108% (108w)
• 3 min @ 45% (45w)
• 2X
  • 2 min @ 94% (94w)
  • Rest 45 sec @ 108% (108w)
• 3 min @ 45% (45w)
• 2X
  • 2 min @ 94% (94w)
  • Rest 45 sec @ 108% (108w)
• 3 min @ 45% (45w)
• 2X
  • 2 min @ 94% (94w)
  • 45 sec @ 108% (108w)
• 9 min @ 54% (54w)
• 5 min @ 52% (52w)
• 5 min @ 50% (50w)
• 5 min @ 48% (48w)
• 5 min @ 45% (45w)