EXN 2025 OutSeason Week 8 Day 2

• Cycling
• 1h 3mTime
• 81Stress
• 0.88Intensity
• 21Popularity

About this workout

This threshold workout features 14 sets of 3 minutes at 95% FTP, with short 30-second recoveries, making it a brutal session to push your sustainable power for group rides and time trials. Perfect for a day trainer routine, it builds the endurance you need to hold strong against race kicks and sustained efforts.

Workout structure

• 4 min @ 50-75% (50-75w)
• 30 sec @ 60% (60w)
• 5 min @ 80% (80w)
• 30 sec @ 80-100% (80-100w)
• 30 sec @ 100% (100w)
• 1 min @ 60% (60w)
• 30 sec @ 125% (125w)
• 1 min @ 60% (60w)
• 3 min @ 95% (95w) 95 rpm
• 30 sec @ 50% (50w)
• 3 min @ 95% (95w) 90 rpm
• 30 sec @ 50% (50w)
• 3 min @ 95% (95w) 85 rpm
• 30 sec @ 50% (50w) 90 rpm
• 3 min @ 95% (95w) 90 rpm
• 30 sec @ 50% (50w)
• 3 min @ 95% (95w)
• 30 sec @ 50% (50w)
• 30 sec @ 50% (50w)
• 3 min @ 95% (95w)
• 30 sec @ 50% (50w)
• 3 min @ 95% (95w)
• 30 sec @ 50% (50w)
• 3 min @ 95% (95w)
• 30 sec @ 50% (50w)
• 3 min @ 95% (95w)
• 30 sec @ 50% (50w)
• 3 min @ 95% (95w)
• 30 sec @ 50% (50w)
• 30 sec @ 50% (50w)
• 3 min @ 95% (95w)
• 30 sec @ 50% (50w)
• 3 min @ 95% (95w)
• 30 sec @ 50% (50w)
• 3 min @ 95% (95w)
• 30 sec @ 50% (50w)
• 3 min @ 95% (95w)
• 30 sec @ 50% (50w)