#7 threshold waves
- Cycling
- 1h 11mTime
- 89Stress
- 0.87Intensity
- 26Popularity
About this workout
This workout features threshold waves that push your limits with short bursts at 95% FTP, making it ideal for weekly group rides and time trials where sustaining power is key. It’s a solid choice to boost your aerobic threshold and refine your ability to sustain supra-threshold efforts when the pace picks up.
Workout structure
- Warm-Up 3 min @ 40-65% (40-65w)
- 2X
- Active 1 min @ 65% (65w)
- Active 1 min @ 80% (80w)
- Active 50 sec @ 95% (95w)
- Active 20 sec @ 105% (105w)
- Active 1 min @ 80% (80w)
- Active 1:50 min @ 65% (65w)
- Active 1 min @ 83% (83w)
- Active 1:30 min @ 95% (95w)
- Active 1 min @ 100% (100w)
- Active 30 sec @ 110% (110w)
- Active 1 min @ 70% (70w)
- Active 1 min @ 83% (83w)
- Active 1:30 min @ 95% (95w)
- Active 1 min @ 100% (100w)
- Active 30 sec @ 110% (110w)
- Active 1 min @ 70% (70w)
- Active 1 min @ 83% (83w)
- Active 1 min @ 95% (95w)
- Active 1 min @ 100% (100w)
- Active 30 sec @ 110% (110w)
- Active 1 min @ 100% (100w)
- Active 1 min @ 95% (95w)
- Active 1 min @ 83% (83w)
- Active 4:30 min @ 55% (55w)
- Active 1 min @ 83% (83w)
- Active 30 sec @ 110% (110w)
- Active 1 min @ 100% (100w)
- Active 1 min @ 95% (95w)
- Active 1 min @ 90% (90w)
- Active 1 min @ 70% (70w)
- Active 1 min @ 90% (90w)
- Active 1 min @ 95% (95w)
- Active 1 min @ 100% (100w)
- Active 30 sec @ 110% (110w)
- Active 1 min @ 83% (83w)
- Active 1 min @ 75% (75w)
- 2X
- Active 1 min @ 90% (90w)
- Active 30 sec @ 110% (110w)
- Active 1 min @ 90% (90w)
- Active 4:30 min @ 55% (55w)
- 2X
- Active 1 min @ 95% (95w)
- Active 30 sec @ 110% (110w)
- Active 1 min @ 80% (80w)
- Active 1 min @ 90% (90w)
- Active 1 min @ 95% (95w)
- Active 30 sec @ 100% (100w)
- Active 30 sec @ 105% (105w)
- Active 30 sec @ 100% (100w)
- Active 1 min @ 95% (95w)
- Active 1 min @ 90% (90w)
- 2X
- Active 1 min @ 80% (80w)
- Active 1 min @ 95% (95w)
- Active 30 sec @ 110% (110w)
- Active 4:10 min @ 45% (45w)