Defender
- Cycling
- 59mTime
- 85Stress
- 0.93Intensity
- 4,101Popularity
About this workout
Defender features a classic 12×2-minute main set at 97% FTP, designed to push your sustainable power for TTs and group rides. This workout sharpens your threshold, helping you maintain pace when the competition heats up and the road gets tough.
Workout structure
- 2 min @ 55% (55w)
- 1:30 min @ 65% (65w)
- 1 min @ 75% (75w)
- 1 min @ 85% (85w)
- 1 min @ 95% (95w)
- 30 sec @ 110% (110w)
- 1 min @ 50% (50w)
- 2 min @ 115% (115w)
- 2 min @ 100% (100w)
- 2 min @ 97% (97w)
- 2 min @ 95% (95w)
- 2 min @ 93% (93w)
- 3 min @ 50% (50w)
- 2 min @ 115% (115w)
- 2 min @ 100% (100w)
- 2 min @ 97% (97w)
- 2 min @ 95% (95w)
- 2 min @ 93% (93w)
- 3 min @ 50% (50w)
- 2 min @ 115% (115w)
- 2 min @ 100% (100w)
- 2 min @ 97% (97w)
- 2 min @ 95% (95w)
- 2 min @ 93% (93w)
- 3 min @ 50% (50w)
- 2 min @ 115% (115w)
- 2 min @ 100% (100w)
- 2 min @ 97% (97w)
- 2 min @ 95% (95w)
- 2 min @ 93% (93w)
- 2 min @ 50% (50w)