Threshold

Darwin -4

Cycling
45mTime
61Stress
0.90Intensity
70Popularity

About this workout

Darwin -4 delivers a punishing main set of 5 sets of 2 × 40 seconds at 99% FTP, perfect for replicating the sustained power you need during intense group rides or time trials. This workout hones your threshold ability, allowing you to maintain that all-important race pace when it matters most.

meonya

Workout structure

3 min @ 50% (50w)
10 sec @ 95% (95w)
10 sec @ 96% (96w)
10 sec @ 97% (97w)
15 sec @ 97% (97w)
15 sec @ 96% (96w)
7 sec @ 96% (96w)
7 sec @ 97% (97w)
8 sec @ 98% (98w)
8 sec @ 99% (99w)
15 sec @ 99% (99w)
15 sec @ 98% (98w)
3 min @ 41% (41w)
1 min @ 98% (98w)
2 min @ 97% (97w)
1 min @ 96% (96w)
40 sec @ 96% (96w)
40 sec @ 97% (97w)
2X
- 40 sec @ 98% (98w)
40 sec @ 97% (97w)
2X
- 40 sec @ 96% (96w)
40 sec @ 97% (97w)
40 sec @ 98% (98w)
3 min @ 40% (40w)
30 sec @ 96% (96w)
30 sec @ 97% (97w)
30 sec @ 98% (98w)
30 sec @ 99% (99w)
40 sec @ 99% (99w)
40 sec @ 98% (98w)
2X
- 40 sec @ 97% (97w)
40 sec @ 92% (92w)
2X
- 40 sec @ 99% (99w)
40 sec @ 98% (98w)
40 sec @ 97% (97w)
2 min @ 97% (97w)
3 min @ 41% (41w)
40 sec @ 98% (98w)
40 sec @ 97% (97w)
40 sec @ 96% (96w)
30 sec @ 96% (96w)
30 sec @ 97% (97w)
30 sec @ 98% (98w)
30 sec @ 99% (99w)
40 sec @ 99% (99w)
40 sec @ 98% (98w)
2X
- 40 sec @ 97% (97w)
40 sec @ 98% (98w)
2X
- 40 sec @ 99% (99w)
40 sec @ 98% (98w)
40 sec @ 97% (97w)
6 sec @ 40% (40w)
6 sec @ 39% (39w)
6 sec @ 38% (38w)
6 sec @ 37% (37w)
6 sec @ 36% (36w)
6 sec @ 35% (35w)
6 sec @ 34% (34w)
6 sec @ 33% (33w)
6 sec @ 32% (32w)
6 sec @ 31% (31w)