Threshold

Classics: 4x4min

  • Cycling
  • 45mTime
  • 55Stress
  • 0.86Intensity
  • 72Popularity

About this workout

The 4x4min intervals push you into the threshold zone with a solid mix of intensity and recovery, making it a classic for building sustainable power for group rides and time trials. This workout is perfect for developing the pace you can maintain when the effort ramps up, ensuring you’re ready for those decisive moments in races.

Niklas Bonacker

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 60% (60w)
  • 2 min @ 70% (70w)
  • 2 min @ 80% (80w)
  • 2 min @ 90% (90w)
  • 2 min @ 100% (100w)
  • 2 min @ 50% (50w)
  • 3X
    • 4 min @ 104% (104w)
    • 3 min @ 50% (50w)
  • 4 min @ 104% (104w)
  • 6 min @ 50% (50w)