Threshold

Aerobic builder (long version)

  • Cycling
  • 2h 0mTime
  • 137Stress
  • 0.83Intensity
  • 15Popularity

About this workout

This workout features two solid 20-minute efforts at 91% FTP, designed to push your aerobic threshold while allowing for recovery between intervals. It's a classic choice for those looking to build endurance and improve sustainable power for weekly group rides or time trials.

uuk522

Workout structure

  • Warm-Up 10 min @ 55-75% (55-75w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 80% (80w)
  • Active 3 min @ 90% (90w)
  • 2X
    • Active 20 min @ 91% (91w)
    • Rest 5 min @ 55% (55w)
  • 4X
    • Active 8 min @ 83% (83w) 85 rpm
    • Rest 30 sec @ 98% (98w) 98 rpm
  • Active 1 min @ 55% (55w)
  • Active 30 sec @ 85% (85w)
  • Active 30 sec @ 98% (98w)
  • Active 30 sec @ 118% (118w)
  • Active 30 sec @ 138% (138w)
  • Active 2 min @ 75% (75w)
  • Active 1 min @ 73% (73w)
  • Active 1 min @ 65% (65w)
  • Active 1 min @ 58% (58w)
  • Cooldown 6 min @ 55-35% (55-35w)