90 mins – Intensity Ride Threshold – 6×10 mins.mrc
- Cycling
- 1h 30mTime
- 130Stress
- 0.93Intensity
- 165Popularity
About this workout
This intensity ride targets your VO2 max with short, sharp efforts at 103% FTP, pushing your aerobic threshold to new heights. Perfect for building the capacity you need when the road kicks up or during those race-winning breakaways, this workout will have you feeling the burn but yielding big gains.
Workout structure
- 4 min @ 50% (50w)
- 3 min @ 100% (100w)
- 2:48 min @ 40% (40w)
- 12 sec @ 40-95% (40-95w)
- 5 min @ 95% (95w)
- 1 min @ 99% (99w)
- 1 min @ 103% (103w)
- 1 min @ 107% (107w)
- 1 min @ 111% (111w)
- 1 min @ 115% (115w)
- 2:48 min @ 40% (40w)
- 12 sec @ 40-90% (40-90w)
- 5 min @ 90% (90w)
- 1 min @ 95% (95w)
- 1 min @ 100% (100w)
- 1 min @ 105% (105w)
- 1 min @ 110% (110w)
- 1 min @ 115% (115w)
- 2:48 min @ 40% (40w)
- 12 sec @ 40-95% (40-95w)
- 5 min @ 95% (95w)
- 30 sec @ 97% (97w)
- 30 sec @ 99% (99w)
- 30 sec @ 101% (101w)
- 30 sec @ 103% (103w)
- 30 sec @ 105% (105w)
- 30 sec @ 107% (107w)
- 30 sec @ 109% (109w)
- 30 sec @ 111% (111w)
- 30 sec @ 113% (113w)
- 30 sec @ 115% (115w)
- 2:48 min @ 40% (40w)
- 12 sec @ 40-100% (40-100w)
- 5 min @ 100% (100w)
- 1 min @ 103% (103w)
- 1 min @ 106% (106w)
- 1 min @ 109% (109w)
- 1 min @ 112% (112w)
- 1 min @ 115% (115w)
- 2:48 min @ 40% (40w)
- 12 sec @ 40-90% (40-90w)
- 5 min @ 90% (90w)
- 1 min @ 95% (95w)
- 1 min @ 100% (100w)
- 1 min @ 105% (105w)
- 1 min @ 110% (110w)
- 1 min @ 115% (115w)
- 2:48 min @ 40% (40w)
- 12 sec @ 40-95% (40-95w)
- 5 min @ 95% (95w)
- 1 min @ 99% (99w)
- 1 min @ 103% (103w)
- 1 min @ 107% (107w)
- 1 min @ 111% (111w)
- 1 min @ 115% (115w)
- 5 min @ 40% (40w)