Threshold

BMU - W06D4 - HWBTWTDWH

  • Cycling
  • 1h 30mTime
  • 94Stress
  • 0.79Intensity
  • 71Popularity

About this workout

This workout features a solid main set of 5 intervals at 88% FTP, perfect for honing the sustainable power you'll need for weekly group rides and time trials. It's a classic way to build your threshold and push your limits without completely exhausting yourself.

M01

Workout structure

  • Warm-Up 10 min @ 40-80% (40-80w)
  • Active 30 sec @ 95% (95w) 95 rpm
  • Rest 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 105% (105w) 105 rpm
  • Rest 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 115% (115w) 115 rpm
  • Rest 30 sec @ 50% (50w) 85 rpm
  • Active 2 min @ 50% (50w)
  • 5X
    • Active 2 min @ 88% (88w) 90 rpm
    • Rest 1 min @ 93% (93w) 60 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • Active 5 min @ 75% (75w) 70 rpm
  • Active 5 min @ 83% (83w) 85 rpm
  • Active 5 min @ 91% (91w) 100 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • Active 5 min @ 91% (91w) 100 rpm
  • Active 5 min @ 83% (83w) 85 rpm
  • 2X
    • Active 2 min @ 75% (75w) 70 rpm
    • Rest 30 sec @ 75% (75w) 70 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • Active 30 sec @ 110% (110w) 65 rpm
  • Active 30 sec @ 110-75% (110-75w)
  • Active 5 min @ 75% (75w) 90 rpm
  • Active 30 sec @ 75-110% (75-110w)
  • Active 30 sec @ 110% (110w) 65 rpm
  • Active 1 min @ 50% (50w) 85 rpm
  • Active 30 sec @ 110% (110w) 65 rpm
  • Active 30 sec @ 110-75% (110-75w)
  • Active 5 min @ 75% (75w) 90 rpm
  • Active 30 sec @ 75-110% (75-110w)
  • Active 30 sec @ 110% (110w) 65 rpm
  • Cooldown 6 min @ 55-25% (55-25w)