Threshold

Icefall SST Under/over 4 x 12

  • Cycling
  • 2h 0mTime
  • 113Stress
  • 0.75Intensity
  • 95Popularity

About this workout

The Icefall SST Under/over 4 x 12 is a solid tempo workout that emphasizes sustained efforts, perfect for building your aerobic durability while keeping your legs fresh for the weekend's group ride. With its short intervals, it delivers a time-efficient way to boost your FTP without overcooking, making it an ideal choice for busy cyclists looking to maximize their training.

Lilian Roksnoer

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 63% (63w)
  • 2 min @ 76% (76w)
  • 2 min @ 90% (90w)
  • 5 min @ 40% (40w)
  • 3X
    • 2 min @ 80% (80w)
    • 1 min @ 90-95% (90-95w)
    • 1 min @ 95-90% (95-90w)
  • 4 min @ 40% (40w)
  • 3X
    • 2 min @ 80% (80w)
    • 1 min @ 90-95% (90-95w)
    • 1 min @ 95-90% (95-90w)
  • 4 min @ 40% (40w)
  • 3X
    • 2 min @ 80% (80w)
    • 1 min @ 90-95% (90-95w)
    • 1 min @ 95-90% (95-90w)
  • 4 min @ 40% (40w)
  • 3X
    • 2 min @ 80% (80w)
    • 1 min @ 90-95% (90-95w)
    • 1 min @ 95-90% (95-90w)
  • 2 min @ 80% (80w)
  • 45 min @ 65% (65w)