Goat

• Cycling
• 1h 30mTime
• 93Stress
• 0.79Intensity
• 20Popularity

About this workout

This threshold workout alternates between 4-minute efforts at 96% FTP, perfect for honing the pace you'll sustain during weekly group rides and time trials. It's a staple for building the sustainable power needed to define your FTP and push through tough efforts when it counts.

Workout structure

• 8 min @ 50-65% (50-65w)
• 6 min @ 65% (65w)
• 7 min @ 75% (75w)
• 6 min @ 86% (86w)
• 4 min @ 96% (96w)
• 5 min @ 55% (55w)
• 7 min @ 72% (72w)
• 6 min @ 82% (82w)
• 5 min @ 92% (92w)
• 4 min @ 102% (102w)
• 5 min @ 55% (55w)
• 7 min @ 70% (70w)
• 6 min @ 75% (75w)
• 5 min @ 86% (86w)
• 4 min @ 96% (96w)
• 5 min @ 55-45% (55-45w)