Threshold

GCN 30 min High Cadence Fast Fitness

  • Cycling
  • 30mTime
  • 39Stress
  • 0.88Intensity
  • 50Popularity

About this workout

This workout focuses on 2 x 4-minute intervals at 88% FTP, pushing your threshold power while boosting your ability to sustain efforts during group rides or time trials. It's a perfect mid-week staple for building the solid pace you need to keep up with the pack without overcooking your legs.

Roxystar

Workout structure

  • 1:30 min @ 30-60% (30-60w)
  • 4 min @ 95-105% (95-105w)
  • 4 min @ 88-94% (88-94w)
  • 30 sec @ 30-40% (30-40w)
  • 20 sec @ 115-125% (115-125w)
  • 20 sec @ 30-40% (30-40w)
  • 20 sec @ 115-125% (115-125w)
  • 7 min @ 88-94% (88-94w)
  • 2X
    • 1 min @ 30-40% (30-40w)
    • 4 min @ 88-94% (88-94w)
  • 2 min @ 30-40% (30-40w)