90min peaks and threshold

• Cycling
• 1h 30mTime
• 89Stress
• 0.77Intensity
• 115Popularity

About this workout

This workout features intense bursts with 4 × 30 sec efforts at 150% FTP to build your kick for closing gaps and enhance your lactate tolerance, complemented by steady recoveries. Perfect for sharpening your top-end punch before race day or improving your performance in those gnarly breakaway moments.

Workout structure

• 10 min @ 40-60% (40-60w)
• 2 min @ 80% (80w)
• 2 min @ 60% (60w)
• 2 min @ 85% (85w)
• 2 min @ 60% (60w)
• 2 min @ 90% (90w)
• 2 min @ 60% (60w)
• 1:30 min @ 95% (95w)
• 2 min @ 60% (60w)
• 1 min @ 100% (100w)
• 4 min @ 50% (50w)
• 4X
  • 30 sec @ 150% (150w)
  • 1:30 min @ 60% (60w)
• 30 sec @ 150% (150w)
• 2 min @ 60% (60w)
• 30 sec @ 170% (170w)
• 1 min @ 40% (40w)
• 1 min @ 40-50% (40-50w)
• 2 min @ 50% (50w)
• 2 min @ 80% (80w)
• 2 min @ 60% (60w)
• 2 min @ 85% (85w)
• 2 min @ 60% (60w)
• 1:30 min @ 90% (90w)
• 2 min @ 60% (60w)
• 1:30 min @ 95% (95w)
• 2 min @ 60% (60w)
• 1:30 min @ 100% (100w)
• 2 min @ 50% (50w)
• 2 min @ 60% (60w)
• 4 min @ 60-80% (60-80w)
• 2 min @ 60% (60w)
• 30 sec @ 130% (130w)
• 1:30 min @ 50% (50w)
• 30 sec @ 140% (140w)
• 1:30 min @ 50% (50w)
• 30 sec @ 150% (150w)
• 1:30 min @ 50% (50w)
• 30 sec @ 140% (140w)
• 2 min @ 60-50% (60-50w)
• 2 min @ 50% (50w)
• 7:30 min @ 50-40% (50-40w)