Threshold

BMU - W10D3 - Exemplar

  • Cycling
  • 1hTime
  • 72Stress
  • 0.85Intensity
  • 56Popularity

About this workout

This workout features two sets of 8 minutes at 93% FTP, designed to replicate the pace you can sustain during weekly group rides and time trials. It’s a solid way to build your sustainable power while pushing your threshold, making it a true staple for any serious cyclist.

M01

Workout structure

  • Warm-Up 5 min @ 40-50% (40-50w)
  • Active 5 min @ 65% (65w) 95 rpm
  • Active 3 min @ 80% (80w) 100 rpm
  • Active 2 min @ 55% (55w) 85 rpm
  • 2X
    • Active 8 min @ 93% (93w) 75 rpm
    • Rest 2 min @ 88% (88w) 100 rpm
  • Active 3 min @ 65% (65w) 85 rpm
  • 5X
    • Active 2 min @ 93% (93w) 90 rpm
    • Rest 2 min @ 88% (88w) 70 rpm
  • Active 2 min @ 45% (45w)