ITZIK2

• Cycling
• 2h 14mTime
• 151Stress
• 0.82Intensity
• 30Popularity

About this workout

This brutal threshold workout features 19 hard-hitting efforts of 30 seconds at 117.5% FTP, perfect for building the sustainable power needed for weekly group rides and time trials. Incorporate it into your training to define your FTP and improve your performance on race day.

Workout structure

• 15 min @ 49% (49w)
• 10 min @ 83% (83w)
• 3 min @ 92% (92w)
• 3 min @ 95% (95w)
• 3 min @ 97% (97w)
• 3 min @ 99% (99w)
• 3 min @ 101% (101w)
• 5 min @ 54% (54w)
• 3 min @ 92% (92w)
• 3 min @ 95% (95w)
• 3 min @ 97% (97w)
• 3 min @ 99% (99w)
• 3 min @ 101% (101w)
• 5 min @ 54% (54w)
• 3 min @ 92% (92w)
• 3 min @ 95% (95w)
• 3 min @ 97% (97w)
• 3 min @ 99% (99w)
• 3 min @ 101% (101w)
• 5 min @ 54% (54w)
• 10X
  • 30 sec @ 118% (118w)
  • 30 sec @ 48% (48w)
• 5 min @ 56% (56w)
• 9X
  • 30 sec @ 118% (118w)
  • 30 sec @ 48% (48w)
• 30 sec @ 118% (118w)
• 5 min @ 56% (56w)
• 20 min @ 51% (51w)