Defender

• Cycling
• 59mTime
• 85Stress
• 0.93Intensity
• 11KPopularity

About this workout

Defender is a solid threshold workout that hones your ability to sustain the pace you'll need for weekly group rides and time trials. This session is all about pushing your limits with 12 intervals of 2 minutes at 97% FTP, helping you build the strength for those decisive moments in a race or climb.

Workout structure

• 80 2 min @ 55% (55w) 80 rpm
• 85 1:30 min @ 65% (65w) 85 rpm
• 90 1 min @ 75% (75w) 90 rpm
• 95 1 min @ 85% (85w) 95 rpm
• 100 1 min @ 95% (95w) 100 rpm
• 105 30 sec @ 110% (110w) 105 rpm
• 80 1 min @ 50% (50w) 80 rpm
• 90 2 min @ 115% (115w) 90 rpm
• 80 2 min @ 100% (100w) 80 rpm
• 80 2 min @ 97% (97w) 80 rpm
• 80 2 min @ 95% (95w) 80 rpm
• 80 2 min @ 93% (93w) 80 rpm
• 90 3 min @ 50% (50w) 90 rpm
• 90 2 min @ 115% (115w) 90 rpm
• 80 2 min @ 100% (100w) 80 rpm
• 80 2 min @ 97% (97w) 80 rpm
• 80 2 min @ 95% (95w) 80 rpm
• 80 2 min @ 93% (93w) 80 rpm
• 90 3 min @ 50% (50w) 90 rpm
• 100 2 min @ 115% (115w) 100 rpm
• 100 2 min @ 100% (100w) 100 rpm
• 100 2 min @ 97% (97w) 100 rpm
• 100 2 min @ 95% (95w) 100 rpm
• 100 2 min @ 93% (93w) 100 rpm
• 80 3 min @ 50% (50w) 80 rpm
• 90 2 min @ 115% (115w) 90 rpm
• 80 2 min @ 100% (100w) 80 rpm
• 80 2 min @ 97% (97w) 80 rpm
• 80 2 min @ 95% (95w) 80 rpm
• 80 2 min @ 93% (93w) 80 rpm
• 80 2 min @ 50% (50w) 80 rpm