DJP Threshold to Russian Steps
- Cycling
- 1h 19mTime
- 99Stress
- 0.87Intensity
- 25Popularity
About this workout
This workout features a brutal main set of 6 × 40 sec efforts at 130% FTP, pushing your anaerobic threshold to develop that all-important kick for closing gaps and making race-winning moves. Perfect for those looking to boost their raw sprinting power and lactate tolerance, it’s an essential session for serious competitors.
Workout structure
- Warm-Up 12 min @ 50-90% (50-90w)
- Active 2 min @ 50% (50w)
- Active 10 min @ 90% (90w)
- Active 20 sec @ 130% (130w)
- Active 40 sec @ 30% (30w)
- Active 30 sec @ 130% (130w)
- Active 30 sec @ 30% (30w)
- Active 40 sec @ 130% (130w)
- Active 20 sec @ 30% (30w)
- Active 50 sec @ 130% (130w)
- Active 10 sec @ 30% (30w)
- Active 1 min @ 130% (130w)
- Active 5 min @ 50% (50w)
- Active 10 min @ 90% (90w)
- Active 20 sec @ 130% (130w)
- Active 40 sec @ 30% (30w)
- Active 30 sec @ 130% (130w)
- Active 30 sec @ 30% (30w)
- Active 40 sec @ 130% (130w)
- Active 20 sec @ 30% (30w)
- Active 50 sec @ 130% (130w)
- Active 10 sec @ 30% (30w)
- Active 1 min @ 130% (130w)
- Active 5 min @ 50% (50w)
- Active 10 min @ 90% (90w)
- Active 20 sec @ 130% (130w)
- Active 40 sec @ 30% (30w)
- Active 30 sec @ 130% (130w)
- Active 30 sec @ 30% (30w)
- Active 40 sec @ 130% (130w)
- Active 20 sec @ 30% (30w)
- Active 50 sec @ 130% (130w)
- Active 10 sec @ 30% (30w)
- Active 1 min @ 130% (130w)
- Active 10 min @ 70-25% (70-25w)