Threshold

7L4-L5 - 3x4min

  • Cycling
  • 1h 7mTime
  • 69Stress
  • 0.78Intensity
  • 75Popularity

About this workout

This workout is all about pushing your limits with 2 sets of 4-minute efforts at 105% FTP, honing the sustainable power you'll need for weekly group rides and time trials. It’s a classic threshold session that builds your endurance and strength for those decisive moments in races.

Marius Contzen

Workout structure

  • Active 1 min @ 45% (45w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 54% (54w)
  • Active 1 min @ 57% (57w)
  • Active 8:30 min @ 60% (60w)
  • Active 30 sec @ 88% (88w)
  • Active 3 min @ 60% (60w)
  • Active 30 sec @ 93% (93w)
  • Active 3 min @ 62% (62w)
  • 2X
    • Active 4 min @ 105% (105w)
    • Rest 1 min @ 45% (45w)
    • Active 1:40 min @ 50% (50w)
    • Active 20 sec @ 59% (59w)
  • Active 4 min @ 105% (105w)
  • Rest 1 min @ 45% (45w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 57% (57w)
  • Active 4 min @ 62% (62w)
  • 2X
    • Active 4 min @ 92% (92w)
    • Rest 1 min @ 50% (50w)
  • Active 1 min @ 57% (57w)
  • Active 7 min @ 60% (60w)
  • Active 2 min @ 59% (59w)
  • Active 1:30 min @ 54% (54w)
  • Active 1:30 min @ 45% (45w)