Threshold

Centennial +1

  • Cycling
  • 1h 22mTime
  • 104Stress
  • 0.87Intensity
  • 380Popularity

About this workout

Centennial +1 features a solid main set of 2 × 9 min at 100% FTP, making it ideal for honing your sustainable power for those weekly group rides or time trials. This workout builds your threshold capacity, essential for maintaining pace during long climbs or race kicks, while the 5 min recoveries help you recover just enough to push hard again.

Ron Cam

Workout structure

  • 3 min @ 50% (50w)
  • 2 min @ 70% (70w)
  • 2 min @ 90% (90w)
  • 4 min @ 40% (40w)
  • 6 min @ 100% (100w)
  • Rest 4 min @ 40% (40w)
  • 8 min @ 100% (100w)
  • 4:30 min @ 40% (40w)
  • 2X
    • Rest 9 min @ 100% (100w)
    • Rest 5 min @ 40% (40w)
  • 8 min @ 100% (100w)
  • Rest 4:30 min @ 40% (40w)
  • Rest 6 min @ 100% (100w)
  • Rest 2 min @ 40% (40w)