Threshold

Build Me Up - W03D4 - Yellow Unicorn

  • Cycling
  • 1h 45mTime
  • 120Stress
  • 0.83Intensity
  • 1,156Popularity

About this workout

This workout features a solid main set of three sets of six 2-minute efforts at 83% FTP, designed to push your threshold and mimic the sustainable power needed during weekly group rides or time trials. It's a classic choice for building the endurance and strength you need to maintain that FTP-defining pace when the road gets tough.

andrewbeck

Workout structure

  • Warm-Up 10 min @ 25-75% (25-75w)
  • Active 1 min @ 80% (80w) 95 rpm
  • Active 30 sec @ 95% (95w) 95 rpm
  • Active 30 sec @ 55% (55w) 85 rpm
  • Active 1 min @ 80% (80w) 105 rpm
  • Active 30 sec @ 105% (105w) 105 rpm
  • Active 30 sec @ 55% (55w) 85 rpm
  • Active 1 min @ 80% (80w) 110 rpm
  • Active 30 sec @ 115% (115w) 110 rpm
  • Active 30 sec @ 55% (55w) 85 rpm
  • Active 4 min @ 55% (55w) 85 rpm
  • 6X
    • 2 min @ 83% (83w)
    • 1 min @ 105% (105w)
  • Active 2 min @ 50% (50w)
  • 6X
    • 2 min @ 83% (83w) 70 rpm
    • 1 min @ 105% (105w) 110 rpm
  • Active 2 min @ 50% (50w)
  • 6X
    • 2 min @ 83% (83w) 95 rpm
    • 1 min @ 105% (105w) 60 rpm
  • Active 2 min @ 50% (50w)
  • Active 5 min @ 75% (75w) 90 rpm
  • 5X
    • 1 min @ 75% (75w) 100 rpm
    • 1 min @ 75% (75w) 65 rpm
  • Active 5 min @ 75% (75w) 90 rpm
  • Cooldown 5 min @ 60-25% (60-25w)