Threshold

GCN 30 min Get Pumped With Grace

Cycling
33mTime
33Stress
0.77Intensity
200Popularity

About this workout

This session features a classic threshold workout with 8 efforts of 35 seconds at 90% FTP, perfect for building that sustainable power you need for group rides and time trials. It's a great way to boost your FTP while keeping the intensity manageable, making it a solid choice for your mid-week training.

Roxystar

Workout structure

50 sec @ 30-55% (30-55w)
18 sec @ 55-70% (55-70w)
46 sec @ 60-70% (60-70w)
19 sec @ 70-80% (70-80w)
37 sec @ 70-80% (70-80w)
44 sec @ 80-90% (80-90w)
38 sec @ 40-50% (40-50w)
1 min @ 70-90% (70-90w)
38 sec @ 40-50% (40-50w)
36 sec @ 90-100% (90-100w)
42 sec @ 40-50% (40-50w)
56 sec @ 90-100% (90-100w)
31 sec @ 90-100% (90-100w)
34 sec @ 40-50% (40-50w)
30 sec @ 90-100% (90-100w)
1 min @ 40-50% (40-50w)
29 sec @ 90-100% (90-100w)
37 sec @ 40-50% (40-50w)
26 sec @ 90-100% (90-100w)
33 sec @ 90-100% (90-100w)
54 sec @ 40-50% (40-50w)
31 sec @ 40-50% (40-50w)
30 sec @ 100-110% (100-110w)
14 sec @ 100-110% (100-110w)
31 sec @ 40-50% (40-50w)
47 sec @ 100-110% (100-110w)
47 sec @ 40-50% (40-50w)
25 sec @ 100-110% (100-110w)
29 sec @ 40-50% (40-50w)
25 sec @ 100-110% (100-110w)
33 sec @ 40-50% (40-50w)
31 sec @ 100-110% (100-110w)
42 sec @ 40-50% (40-50w)
50 sec @ 100-110% (100-110w)
40 sec @ 40-50% (40-50w)
50 sec @ 100-110% (100-110w)
30 sec @ 40-50% (40-50w)
22 sec @ 90-100% (90-100w)
35 sec @ 40-50% (40-50w)
23 sec @ 90-100% (90-100w)
22 sec @ 40-50% (40-50w)
23 sec @ 90-100% (90-100w)
1:8 min @ 40-50% (40-50w)
29 sec @ 100-110% (100-110w)
45 sec @ 40-50% (40-50w)
30 sec @ 100-110% (100-110w)
45 sec @ 40-50% (40-50w)
30 sec @ 50-100% (50-100w)
39 sec @ 115-125% (115-125w)
55 sec @ 40-50% (40-50w)
25 sec @ 115-125% (115-125w)
2:40 min @ 30-40% (30-40w)