Threshold

Rafa. Umbral x15

  • Cycling
  • 1hTime
  • 81Stress
  • 0.90Intensity
  • 105Popularity

About this workout

Rafa is a classic threshold workout that pushes your limits with 9 intervals of 2 minutes at 104% FTP, perfect for replicating the effort you can sustain during a tough group ride or time trial. This session is ideal for building the sustained power you need to keep pace with race kicks and lengthy climbs.

ramarnusa

Workout structure

  • 2 min @ 52% (52w)
  • 2 min @ 62% (62w)
  • 2X
    • 1 min @ 72% (72w)
    • 1 min @ 70% (70w)
  • 2X
    • 30 sec @ 104% (104w)
    • 30 sec @ 62% (62w)
  • 9X
    • 1 min @ 70% (70w)
    • 2 min @ 104% (104w)
  • 5X
    • 1:5 min @ 70% (70w)
    • 1:55 min @ 104% (104w)
  • 1:10 min @ 70% (70w)
  • 1:50 min @ 104% (104w)
  • 5 min @ 52% (52w)