4x7 min effots 3 min recoveries

• Cycling
• 1h 12mTime
• 80Stress
• 0.82Intensity
• 15Popularity

About this workout

This workout features a solid threshold effort with 4 intervals of 7 minutes at nearly 98% of your FTP, perfect for simulating the sustained pace needed in weekly group rides and time trials. It's a classic choice for building the power you need to hold your own in races or when the road gets tough, making it an essential addition to your training arsenal.

Workout structure

• Warm-Up 12 min @ 65% (65w) 70 rpm
• 4X
  • Interval 7 min @ 98% (98w) 80 rpm
  • Rest 3 min @ 54% (54w)
• Cooldown 20 min @ 65% (65w) 70 rpm