Threshold

GC Coaching's Kirizuma

  • Cycling
  • 1h 30mTime
  • 112Stress
  • 0.86Intensity
  • 25Popularity

About this workout

GC Coaching's Kirizuma features a challenging main set of 5×60 sec efforts at 110% FTP, perfect for replicating the intensity of your hardest group rides or time trials. This workout builds the sustainable power you need for those critical moments when the pace ramps up, making it a great choice for anyone looking to define their threshold.

MFJ_Atsushi

Workout structure

  • 1:7 min @ 40% (40w)
  • 1:7 min @ 45% (45w)
  • 1:7 min @ 48% (48w)
  • 1:7 min @ 52% (52w)
  • 1:7 min @ 55% (55w)
  • 1:7 min @ 58% (58w)
  • 1:7 min @ 62% (62w)
  • 1:7 min @ 65% (65w)
  • 1:4 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 30 sec @ 50% (50w)
  • 1 min @ 85% (85w)
  • 1 min @ 90% (90w)
  • 30 sec @ 50% (50w)
  • 1 min @ 95% (95w)
  • 1 min @ 100% (100w)
  • 3 min @ 50% (50w)
  • 4 min @ 93% (93w)
  • 2 min @ 98% (98w)
  • 1 min @ 103% (103w)
  • 30 sec @ 110% (110w)
  • 1 min @ 103% (103w)
  • 2 min @ 98% (98w)
  • 4 min @ 93% (93w)
  • 4 min @ 50% (50w)
  • 4 min @ 93% (93w)
  • 2 min @ 98% (98w)
  • 1 min @ 103% (103w)
  • 30 sec @ 110% (110w)
  • 1 min @ 103% (103w)
  • 2 min @ 98% (98w)
  • 4 min @ 93% (93w)
  • 4 min @ 50% (50w)
  • 4 min @ 93% (93w)
  • 2 min @ 98% (98w)
  • 1 min @ 103% (103w)
  • 30 sec @ 110% (110w)
  • 1 min @ 103% (103w)
  • 2 min @ 98% (98w)
  • 4 min @ 93% (93w)
  • 4 min @ 50% (50w)
  • 5X
    • 1 min @ 110% (110w)
    • 1 min @ 50% (50w)
  • 45 sec @ 50% (50w)
  • 45 sec @ 44% (44w)
  • 45 sec @ 40% (40w)
  • 45 sec @ 35% (35w)
  • 45 sec @ 31% (31w)
  • 45 sec @ 25% (25w)