Day 6 - Threshold block #1

• Cycling
• 48mTime
• 55Stress
• 0.83Intensity
• 20Popularity

About this workout

This workout features a tough main set of 4×5 minutes at 95% FTP, pushing your limits on those hard days when you need to close gaps or unleash a powerful sprint. Perfect for building that anaerobic kick essential for race day and those gnarly group ride finishes.

Workout structure

• 5 min @ 50% (50w)
• 10 sec @ 175% (175w) 110 rpm
• 50 sec @ 50% (50w) 85 rpm
• 10 sec @ 175% (175w) 110 rpm
• 50 sec @ 85% (85w) 50 rpm
• 2 min @ 50% (50w)
• 1 min @ 109% (109w)
• 2 min @ 50% (50w)
• 4 min @ 85% (85w)
• 3 min @ 50% (50w)
• 4X
  • 5 min @ 95% (95w) 95 rpm
  • 1 min @ 61% (61w) 65 rpm
• 5 min @ 50% (50w)