6 x (7m/7m) + 4 x (30"/30)

• Cycling
• 3h 44mTime
• 182Stress
• 0.70Intensity
• 30Popularity

About this workout

This workout focuses on 3 x 7-minute efforts at threshold intensity, perfect for developing the sustainable power needed for those tough group rides and time trials, interspersed with recoveries to keep your legs fresh. The addition of 4 x 30-second bursts will sharpen your kick for race-day attacks and breakaways, making this a punishing yet rewarding session.

Workout structure

• 3X
  • 7 min @ 95% (95w) 80-100 rpm
  • Rest 7 min @ 55% (55w)
  • 7 min @ 95% (95w) 50-70 rpm
  • Rest 7 min @ 55% (55w)
• 4X
  • 30 sec @ 125% (125w)
  • Rest 30 sec @ 55% (55w)
• 136 min @ 55% (55w)