Threshold

Dragontail

  • Cycling
  • 1h 30mTime
  • 101Stress
  • 0.82Intensity
  • 46Popularity

About this workout

Dragontail features sustained efforts at threshold with powerful 60-second intervals, perfect for developing the kind of pace you can hold in weekly group rides and time trials. This workout is your go-to for building FTP while improving your ability to sustain high-intensity efforts.

Paul Allan

Workout structure

  • 7:30 min @ 46-60% (46-60w)
  • 4 min @ 65% (65w)
  • 3 min @ 72% (72w)
  • 45 sec @ 115% (115w)
  • 3:30 min @ 60% (60w)
  • 1 min @ 115% (115w)
  • 1 min @ 45% (45w)
  • 1:15 min @ 108% (108w)
  • 1:15 min @ 45% (45w)
  • 1:30 min @ 105% (105w)
  • 1:30 min @ 45% (45w)
  • 2 min @ 102% (102w)
  • 1:30 min @ 45% (45w)
  • 3 min @ 100% (100w)
  • 2 min @ 45% (45w)
  • 4 min @ 98% (98w)
  • 2:30 min @ 45% (45w)
  • 4:30 min @ 95% (95w)
  • 4 min @ 50% (50w)
  • 1 min @ 115% (115w)
  • 1 min @ 45% (45w)
  • 1:15 min @ 112% (112w)
  • 1:15 min @ 45% (45w)
  • 1:30 min @ 108% (108w)
  • 1:30 min @ 45% (45w)
  • 2 min @ 105% (105w)
  • 2 min @ 45% (45w)
  • 2:30 min @ 102% (102w)
  • 2 min @ 45% (45w)
  • 3 min @ 100% (100w)
  • 2:30 min @ 45% (45w)
  • 3:30 min @ 98% (98w)
  • 2:30 min @ 45% (45w)
  • 4 min @ 95% (95w)
  • 4 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 2:45 min @ 65-45% (65-45w)