Threshold

BIL -75 Minutes - 4x9@102% + 7 recovery

  • Cycling
  • 1h 15mTime
  • 95Stress
  • 0.87Intensity
  • 65Popularity

About this workout

This workout features a tough main set of 4x9 minutes at 102% FTP, perfect for building the sustainable power needed for weekly group rides and time trials, with 7-minute recovery spins at 40% to keep your legs fresh. It's a classic threshold session that balances hard efforts with essential recovery, making it a staple for any cyclist looking to enhance their performance.

TFD

Workout structure

  • 4 min @ 50-55% (50-55w)
  • 3 min @ 70-75% (70-75w)
  • 3 min @ 90-96% (90-96w)
  • 5 min @ 50-55% (50-55w)
  • 3X
    • 9 min @ 102% (102w)
    • 7 min @ 40-45% (40-45w)
  • 9 min @ 102% (102w)
  • 3 min @ 40% (40w)