Day 4

• Cycling
• 1hTime
• 45Stress
• 0.67Intensity
• 165Popularity

About this workout

This session features three sets of six 40-second efforts at 95% FTP, perfect for building the sustainable power you'll rely on during weekly group rides and time trials. It's a classic trainer's day workout to sharpen your threshold and boost your performance for those critical race moments.

Workout structure

• 57 sec @ 25% (25w)
• 57 sec @ 27% (27w)
• 57 sec @ 28% (28w)
• 57 sec @ 29% (29w)
• 57 sec @ 30% (30w)
• 57 sec @ 32% (32w)
• 57 sec @ 33% (33w)
• 57 sec @ 34% (34w)
• 57 sec @ 35% (35w)
• 57 sec @ 36% (36w)
• 57 sec @ 38% (38w)
• 57 sec @ 39% (39w)
• 57 sec @ 40% (40w)
• 57 sec @ 41% (41w)
• 57 sec @ 42% (42w)
• 57 sec @ 43% (43w)
• 57 sec @ 45% (45w)
• 57 sec @ 46% (46w)
• 57 sec @ 47% (47w)
• 57 sec @ 48% (48w)
• 1 min @ 50% (50w)
• 6X
  • 40 sec @ 95% (95w)
  • 20 sec @ 50% (50w)
• Free-ride 4 min @ 60% (60w)
• 6X
  • 40 sec @ 95% (95w)
  • 20 sec @ 50% (50w)
• Free-ride 4 min @ 60% (60w)
• 6X
  • 40 sec @ 95% (95w)
  • 20 sec @ 50% (50w)
• Free-ride 14 min @ 60% (60w)