Blaze on a bike 45 min workout

• Cycling
• 45mTime
• 57Stress
• 0.87Intensity
• 30Popularity

About this workout

This workout features a hard-hitting main set with 2 intervals of 30 seconds at 105% FTP, perfect for building the sustainable power you need for weekly group rides and time trials. A classic threshold session that defines your FTP and sharpens your performance for race day.

Workout structure

• 1 min @ 65% (65w) 80 rpm
• 1 min @ 75% (75w) 90 rpm
• 1 min @ 80% (80w) 100 rpm
• 1 min @ 70% (70w) 80 rpm
• 3 min @ 87% (87w) 90 rpm
• 30 sec @ 70% (70w) 80 rpm
• 2X
  • 30 sec @ 70% (70w) 70 rpm
  • 30 sec @ 100% (100w) 100 rpm
• 30 sec @ 70% (70w) 70 rpm
• 30 sec @ 105% (105w) 100 rpm
• 30 sec @ 70% (70w) 80 rpm
• 2X
  • 30 sec @ 90% (90w) 90 rpm
  • 30 sec @ 100% (100w) 90 rpm
• 30 sec @ 90% (90w) 90 rpm
• 30 sec @ 90% (90w) 100 rpm
• 30 sec @ 70% (70w) 80 rpm
• 3 min @ 87% (87w) 90 rpm
• 30 sec @ 70% (70w) 80 rpm
• 30 sec @ 70% (70w) 70 rpm
• 30 sec @ 100% (100w) 100 rpm
• 2X
  • 30 sec @ 70% (70w) 70 rpm
  • 30 sec @ 105% (105w) 100 rpm
• 30 sec @ 70% (70w) 80 rpm
• 3 min @ 80-110% (80-110w)
• 30 sec @ 70% (70w)
• 2X
  • 30 sec @ 90% (90w)
  • 30 sec @ 100% (100w)
• 30 sec @ 90% (90w)
• 30 sec @ 105% (105w)
• 30 sec @ 70% (70w)
• 3 min @ 90% (90w)
• 30 sec @ 70% (70w)
• 3 min @ 85-108% (85-108w)
• 30 sec @ 70% (70w)
• 3 min @ 85-110% (85-110w)
• 1 min @ 80% (80w)
• 1 min @ 75% (75w)
• 1:30 min @ 70% (70w)
• 2 min @ 75% (75w)
• 1 min @ 70% (70w)