Threshold

5x4 105% + z2

  • Cycling
  • 1h 33mTime
  • 92Stress
  • 0.77Intensity
  • 26Popularity

About this workout

This workout features two sets of 5 intervals at 4 minutes each, pushing your limits at 105% FTP, complemented by recoveries in z2 to keep your legs fresh. Perfect for developing the sustainable power needed for weekly group rides and time trials while also incorporating essential z2 training to build your aerobic base.

kokosiqqq

Workout structure

  • Warm-Up 6 min @ 40% (40w)
  • Warm-Up 4 min @ 50% (50w)
  • Warm-Up 3 min @ 60% (60w)
  • Warm-Up 2 min @ 65% (65w)
  • Warm-Up 1 min @ 75% (75w)
  • Warm-Up 1 min @ 100% (100w)
  • Warm-Up 1 min @ 60% (60w)
  • Warm-Up 1 min @ 105% (105w)
  • 3X
    • Warm-Up 4 min @ 50% (50w)
    • Warm-Up 4 min @ 105% (105w)
  • Warm-Up 4 min @ 50% (50w)
  • 2X
    • 4 min @ 105% (105w)
    • 4 min @ 50% (50w)
  • 30 min @ 60% (60w)