Aerobic Sustainability + 4

• Cycling
• 1h 50mTime
• 98Stress
• 0.73Intensity
• 25Popularity

About this workout

This workout challenges your aerobic threshold with 7 sets of 3 × 30 seconds at 90.9% FTP, making it a solid choice for improving your sustainable power on group rides and time trials. It's perfect for those looking to boost their FTP while balancing intensity and recovery, allowing you to push harder when it counts most.

Workout structure

• Warm-Up 5 min @ 45-70% (45-70w) 90 rpm
• 3X
  • Active 30 sec @ 90% (90w) 105 rpm
  • Rest 3:30 min @ 74% (74w) 90 rpm
• Active 3 min @ 50% (50w) 85 rpm
• 3X
  • Active 30 sec @ 90% (90w) 70 rpm
  • Rest 3:30 min @ 75% (75w) 90 rpm
• Active 3 min @ 50% (50w) 85 rpm
• 3X
  • Active 30 sec @ 91% (91w) 105 rpm
  • Rest 3:30 min @ 75% (75w) 75 rpm
• Cooldown 3 min @ 50% (50w) 90 rpm
• 3X
  • 30 sec @ 91% (91w)
  • 3:30 min @ 75% (75w)
• 3 min @ 50% (50w)
• 3X
  • 30 sec @ 91% (91w)
  • 3:30 min @ 75% (75w)
• 3 min @ 50% (50w)
• 3X
  • 30 sec @ 91% (91w)
  • 3:30 min @ 75% (75w)
• 3 min @ 50% (50w)
• 3X
  • 30 sec @ 91% (91w)
  • 3:30 min @ 75% (75w)
• 3 min @ 50% (50w)