Defender lang
- Cycling
- 1h 20mTime
- 115Stress
- 0.93Intensity
- 95Popularity
About this workout
Defender lang is a classic threshold workout that pushes your limits with 15 rounds of 2-minute intervals at 97% FTP, perfect for sustaining the pace on group rides or time trials. This session builds your sustainable power, essential for those moments when you need to dig deep and hold strong against the competition.
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 3 min @ 50% (50w) 80 rpm
- 2 min @ 115% (115w)
- 2 min @ 100% (100w)
- 2 min @ 97% (97w)
- 2 min @ 95% (95w)
- 2 min @ 93% (93w)
- 3 min @ 50% (50w)
- 4 min @ 100% (100w)
- 3:30 min @ 50% (50w)