Der Pass / 20 Serpentinen
- Cycling
- 1hTime
- 83Stress
- 0.91Intensity
- 15Popularity
About this workout
This workout features 4 hard 60-second efforts at 95% FTP with short 25-second recoveries, simulating the sustained effort needed during tough group rides or time trials. It's a classic threshold session that builds the power you need to maintain pace in key moments or tackle those gnarly climbs.
Workout structure
- Warm-Up 7 min @ 35-60% (35-60w)
- Active 2 min @ 60-80% (60-80w)
- Active 1:25 min @ 80% (80w)
- Active 1 min @ 95% (95w) 80 rpm
- Active 15 sec @ 110% (110w)
- Active 1 min @ 95% (95w) 80 rpm
- Active 30 sec @ 80% (80w)
- Active 1:5 min @ 95% (95w) 80 rpm
- Active 15 sec @ 110% (110w)
- Active 1:5 min @ 95% (95w) 80 rpm
- Active 30 sec @ 80% (80w)
- Active 1:10 min @ 95% (95w) 80 rpm
- Active 15 sec @ 110% (110w)
- Active 1:10 min @ 95% (95w) 80 rpm
- Active 30 sec @ 80% (80w)
- Active 1:15 min @ 95% (95w) 80 rpm
- Active 15 sec @ 110% (110w)
- Active 1:15 min @ 95% (95w) 80 rpm
- Active 30 sec @ 75% (75w)
- Active 1:15 min @ 100% (100w) 75 rpm
- Active 15 sec @ 115% (115w)
- Active 1:15 min @ 100% (100w) 75 rpm
- Active 30 sec @ 75% (75w)
- Active 1:20 min @ 100% (100w) 75 rpm
- Active 15 sec @ 115% (115w)
- Active 1:20 min @ 100% (100w) 75 rpm
- Active 30 sec @ 75% (75w)
- Active 1:25 min @ 100% (100w) 75 rpm
- Active 15 sec @ 115% (115w)
- Active 1:25 min @ 100% (100w) 75 rpm
- Active 30 sec @ 70% (70w)
- Active 1:25 min @ 105% (105w) 70 rpm
- Active 15 sec @ 120% (120w)
- Active 1:25 min @ 105% (105w) 70 rpm
- Active 30 sec @ 70% (70w)
- Active 1:30 min @ 105% (105w) 70 rpm
- Active 15 sec @ 120% (120w)
- Active 1:30 min @ 105% (105w) 70 rpm
- Active 30 sec @ 75% (75w)
- Active 1:30 min @ 110% (110w) 65 rpm
- Active 15 sec @ 125% (125w)
- Active 1:30 min @ 110% (110w) 65 rpm
- Active 30 sec @ 80% (80w)
- Active 2 min @ 110% (110w) 60 rpm
- Active 15 sec @ 125% (125w)
- Active 2 min @ 110% (110w) 60 rpm
- Active 2 min @ 80-60% (80-60w)
- Cooldown 10 min @ 60-25% (60-25w)