Threshold

BIL-75 Minutes - 7x4 @105% with 4 recovery

  • Cycling
  • 1h 15mTime
  • 89Stress
  • 0.84Intensity
  • 25Popularity

About this workout

This classic threshold workout with 7x4 minutes at 105% FTP is perfect for honing the pace you’ll hold during weekly group rides and time trials. It delivers sustainable power while pushing your limits, making it a must for those looking to boost their FTP and tackle race efforts.

TFD

Workout structure

  • Warm-Up 6 min @ 50-60% (50-60w)
  • 6 min @ 70-72% (70-72w)
  • Cooldown 3 min @ 90-96% (90-96w)
  • 5 min @ 50-55% (50-55w)
  • 6X
    • 4 min @ 105% (105w)
    • 4 min @ 40% (40w)
  • 4 min @ 105% (105w)
  • 3 min @ 40% (40w)