Defender - SFF
- Cycling
- 58mTime
- 85Stress
- 0.93Intensity
- 75Popularity
About this workout
Defender - SFF features a classic main set of 12 intervals at 97% FTP, pushing your sustainable pace for group rides and time trials to the limit. This workout is ideal for building that critical threshold power, ensuring you can hold your ground during tough efforts and race scenarios.
Workout structure
- Active 2 min @ 55% (55w)
- Active 1:30 min @ 65% (65w)
- Active 1 min @ 75% (75w)
- Active 1 min @ 85% (85w)
- Active 1 min @ 95% (95w)
- Active 30 sec @ 110% (110w)
- Active 56 sec @ 50% (50w)
- Active 2 min @ 115% (115w)
- Active 2 min @ 100% (100w)
- Active 2 min @ 97% (97w)
- Active 2 min @ 95% (95w)
- Active 2 min @ 93% (93w)
- Active 3 min @ 50% (50w)
- Active 2 min @ 115% (115w)
- Active 2 min @ 100% (100w)
- Active 2 min @ 97% (97w)
- Active 2 min @ 95% (95w)
- Active 2 min @ 93% (93w)
- Active 3 min @ 50% (50w)
- Active 2 min @ 115% (115w)
- Active 2 min @ 100% (100w)
- Active 2 min @ 97% (97w)
- Active 2 min @ 95% (95w)
- Active 2 min @ 93% (93w)
- Active 3 min @ 50% (50w)
- Active 2 min @ 115% (115w)
- Active 2 min @ 100% (100w)
- Active 2 min @ 97% (97w)
- Active 2 min @ 95% (95w)
- Active 2 min @ 93% (93w)
- Active 2 min @ 35% (35w)