Threshold

Gran Fondo - S6 D4 - The long ride - Intervals & Progressive SST

  • Cycling
  • 3h 5mTime
  • 193Stress
  • 0.79Intensity
  • 120Popularity

About this workout

This workout combines threshold intervals with progressive sweet spot work, pushing your limits with 10×2-minute efforts at 95.1% FTP while building endurance and stamina for long rides. Perfect for those looking to enhance their performance in Gran Fondos or maintain a strong pace during extended group rides, this session delivers the necessary intensity without overcooking your legs.

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Workout structure

  • 10 min @ 54-75% (54-75w)
  • 5 min @ 75% (75w)
  • 10X
    • 2 min @ 95% (95w)
    • Rest 2 min @ 55% (55w)
  • 25 min @ 75% (75w)
  • 5 min @ 90% (90w)
  • 25 min @ 75% (75w)
  • 5 min @ 95% (95w)
  • 25 min @ 75% (75w)
  • 5 min @ 100% (100w)
  • 25 min @ 75% (75w)
  • 5 min @ 105% (105w)
  • 10 min @ 75-54% (75-54w)