Threshold

Ainslie plus 4

  • Cycling
  • 1h 15mTime
  • 84Stress
  • 0.82Intensity
  • 52Popularity

About this workout

Ainslie plus 4 features a solid main set of 5 intervals at 105% FTP, pushing your sustainable power to the limit—perfect for sharpening your performance for weekly group rides and time trials. This classic threshold workout is essential for building the pace you'll need when the pressure is on, especially during those crucial race kicks.

mixmasterut

Workout structure

  • 6 min @ 50% (50w)
  • 6 min @ 72% (72w)
  • 3 min @ 96% (96w)
  • 5 min @ 50% (50w)
  • 5X
    • 4 min @ 105% (105w)
    • 4 min @ 40% (40w)
  • 4 min @ 105% (105w)
  • 11 min @ 50-40% (50-40w)