EXN 2025 OutSeason Week 12 Day 1 L1

• Cycling
• 1hTime
• 67Stress
• 0.82Intensity
• 20Popularity

About this workout

This classic threshold workout features 4 intervals of 4 minutes at 95% FTP, perfect for nailing the pace you need for group rides and time trials. It's an essential day trainer session that builds the sustainable power required to define your FTP while keeping your legs primed for performance.

Workout structure

• Warm-Up 5 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 2 min @ 60% (60w)
• Active 6 min @ 88% (88w)
• Active 1 min @ 65% (65w)
• Active 6 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 2 min @ 50-60% (50-60w)
• Active 4 min @ 65% (65w) 90 rpm
• Rest 4 min @ 65% (65w) 80 rpm
• 2 min @ 65-25% (65-25w)