Day 6

• Cycling
• 1hTime
• 45Stress
• 0.67Intensity
• 115Popularity

About this workout

This brutal threshold workout features 4 sets of 5×30 second efforts at 100% FTP, perfect for building the sustainable power needed for weekly group rides and time trials. Ideal for a mid-week trainer's day, it pushes your limits while honing the pace you'll need to hold during tough race moments.

Workout structure

• 55 sec @ 25% (25w)
• 55 sec @ 28% (28w)
• 55 sec @ 31% (31w)
• 55 sec @ 33% (33w)
• 55 sec @ 35% (35w)
• 55 sec @ 38% (38w)
• 55 sec @ 40% (40w)
• 55 sec @ 42% (42w)
• 55 sec @ 44% (44w)
• 55 sec @ 47% (47w)
• 50 sec @ 50% (50w)
• 5 min @ 70% (70w)
• 3 min @ 75% (75w)
• 2 min @ 80% (80w)
• 5X
  • 30 sec @ 100% (100w)
  • 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 100% (100w)
  • 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 100% (100w)
  • 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 100% (100w)
  • 30 sec @ 50% (50w)
• 5 min @ 50% (50w)