Defender

• Cycling
• 59mTime
• 83Stress
• 0.92Intensity
• 385Popularity

About this workout

Defender features sustained efforts at 96% FTP that mimic the pace of weekly group rides and time trials, perfect for building your sustainable power. This threshold workout is essential for defining your FTP and preparing for those critical moments when you need to hold on during race kicks or solo efforts.

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 @ 110% (110w) 90 rpm
• 80 2 min @ 103% (103w) 80 rpm
• 80 2 min @ 96% (96w) 80 rpm
• 80 2 min @ 93% (93w) 80 rpm
• 80 2 min @ 90% (90w) 80 rpm
• 90 3 min @ 50% (50w) 90 rpm
• 90 2 min @ 110% (110w) 90 rpm
• 80 2 min @ 103% (103w) 80 rpm
• 80 2 min @ 96% (96w) 80 rpm
• 80 2 min @ 93% (93w) 80 rpm
• 80 2 min @ 90% (90w) 80 rpm
• 90 3 min @ 50% (50w) 90 rpm
• 100 2 min @ 110% (110w) 100 rpm
• 100 2 min @ 103% (103w) 100 rpm
• 100 2 min @ 96% (96w) 100 rpm
• 100 2 min @ 93% (93w) 100 rpm
• 100 2 min @ 90% (90w) 100 rpm
• 80 3 min @ 50% (50w) 80 rpm
• 90 2 min @ 110% (110w) 90 rpm
• 80 2 min @ 103% (103w) 80 rpm
• 80 2 min @ 96% (96w) 80 rpm
• 80 2 min @ 93% (93w) 80 rpm
• 80 2 min @ 90% (90w) 80 rpm
• 80 2 min @ 50% (50w) 80 rpm