Threshold

EXN 2025 OutSeason Week 11 Day 1 L3

  • Cycling
  • 1hTime
  • 74Stress
  • 0.86Intensity
  • 20Popularity

About this workout

This workout features a classic main set of 7 × 4 min at 95% FTP, pushing your limits to develop the sustainable power needed for weekly group rides and time trials. Perfect for a day trainer session, it hones your threshold capabilities while providing solid endurance benefits.

coachp

Workout structure

  • Warm-Up 4 min @ 50-75% (50-75w)
  • Active 30 sec @ 60% (60w)
  • Active 5 min @ 80% (80w)
  • Active 30 sec @ 80-100% (80-100w)
  • Active 30 sec @ 100% (100w)
  • Active 1 min @ 60% (60w)
  • Active 30 sec @ 125% (125w)
  • Active 1 min @ 60% (60w)
  • Active 4 min @ 88% (88w)
  • Active 3 min @ 85% (85w)
  • Active 3 min @ 90% (90w)
  • Active 1 min @ 65% (65w)
  • Active 4 min @ 95% (95w) 90 rpm
  • Rest 1 min @ 50% (50w)
  • Active 4 min @ 95% (95w) 85 rpm
  • Rest 1 min @ 50% (50w)
  • Active 4 min @ 95% (95w) 90 rpm
  • Rest 1 min @ 50% (50w)
  • Active 4 min @ 95% (95w) 85 rpm
  • Rest 1 min @ 50% (50w)
  • Active 4 min @ 95% (95w) 80 rpm
  • Rest 1 min @ 50% (50w)
  • Active 4 min @ 95% (95w) 90 rpm
  • Rest 1 min @ 50% (50w)
  • Active 4 min @ 95% (95w) 95 rpm
  • Rest 2 min @ 50% (50w)