Threshold

Big Gear SST - 3x5 - Harder

  • Cycling
  • 25mTime
  • 28Stress
  • 0.82Intensity
  • 30Popularity

About this workout

This threshold workout features a hard-hitting main set of 3x30 seconds at 105% FTP, perfect for building the sustainable power you need for weekly group rides and time trials. With short recoveries, it's a classic SST session that delivers big gains without overcooking your legs.

icruces

Workout structure

  • Warm-Up 5 min @ 40-75% (40-75w)
  • 3X
    • 30 sec @ 105% (105w)
    • Rest 30 sec @ 65% (65w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 5 min @ 88-95% (88-95w) 75 rpm
  • Rest 2:30 min @ 75% (75w) 90 rpm
  • Active 5 min @ 88-95% (88-95w) 75 rpm
  • Rest 2:30 min @ 75% (75w) 90 rpm