A Dance With The Bull - Old Ironsides

• Cycling
• 1h 24mTime
• 83Stress
• 0.77Intensity
• 20Popularity

About this workout

This threshold workout features a classic main set of 3 x 4 minutes at 100% FTP, pushing your limits to sustain the pace typical of weekly group rides and time trials. It's essential for developing the sustainable power you need for solo efforts and race scenarios when the intensity spikes.

Workout structure

• 5 min @ 20% (20w)
• 4:30 min @ 49-60% (49-60w)
• 4:30 min @ 60-49% (60-49w)
• 30 sec @ 113% (113w)
• 1 min @ 40% (40w)
• 30 sec @ 120% (120w)
• 1 min @ 40% (40w)
• 30 sec @ 133% (133w)
• 1 min @ 40% (40w)
• 30 sec @ 140% (140w)
• 1 min @ 40% (40w)
• 4 min @ 73% (73w)
• 2 min @ 73-100% (73-100w)
• 4 min @ 100% (100w)
• 2 min @ 100-73% (100-73w)
• 4 min @ 73% (73w)
• 2 min @ 20% (20w)
• 4 min @ 73% (73w)
• 2 min @ 73-100% (73-100w)
• 4 min @ 100% (100w)
• 2 min @ 100-73% (100-73w)
• 4 min @ 73% (73w)
• 2 min @ 20% (20w)
• 4 min @ 73% (73w)
• 2 min @ 73-100% (73-100w)
• 4 min @ 100% (100w)
• 2 min @ 100-73% (100-73w)
• 4 min @ 73% (73w)
• 2 min @ 20% (20w)
• 10 min @ 20% (20w)