Threshold

Build me up - W7 - Kirizuma

  • Cycling
  • 1h 30mTime
  • 111Stress
  • 0.86Intensity
  • 45Popularity

About this workout

This workout features a tough main set of short, intense efforts at 110% FTP, ideal for improving your sustainable power for group rides and time trials. It's a must-do for building the strength and endurance you need to keep pace with the pack during those critical moments.

Creonar

Workout structure

  • 10 min @ 40-70% (40-70w)
  • 1 min @ 75% (75w) 95 rpm
  • 1 min @ 80% (80w) 95 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 1 min @ 85% (85w) 100 rpm
  • 1 min @ 90% (90w) 100 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 1 min @ 95% (95w) 105 rpm
  • 1 min @ 100% (100w) 105 rpm
  • 3 min @ 50% (50w) 85 rpm
  • 4 min @ 93% (93w) 90 rpm
  • 2 min @ 98% (98w) 90 rpm
  • 1 min @ 103% (103w) 90 rpm
  • 30 sec @ 110% (110w) 90 rpm
  • 1 min @ 103% (103w) 90 rpm
  • 2 min @ 98% (98w) 90 rpm
  • 4 min @ 93% (93w) 90 rpm
  • 4 min @ 50% (50w) 85 rpm
  • 4 min @ 93% (93w) 90 rpm
  • 2 min @ 98% (98w) 90 rpm
  • 1 min @ 103% (103w) 90 rpm
  • 30 sec @ 110% (110w) 90 rpm
  • 1 min @ 103% (103w) 90 rpm
  • 2 min @ 98% (98w) 90 rpm
  • 4 min @ 93% (93w) 90 rpm
  • 4 min @ 50% (50w) 85 rpm
  • 4 min @ 93% (93w) 90 rpm
  • 2 min @ 98% (98w) 95 rpm
  • 1 min @ 103% (103w) 100 rpm
  • 30 sec @ 110% (110w) 105 rpm
  • 1 min @ 103% (103w) 100 rpm
  • 2 min @ 98% (98w) 95 rpm
  • 4 min @ 93% (93w) 90 rpm
  • 4 min @ 50% (50w) 85 rpm
  • 5X
    • 1 min @ 110% (110w) 100 rpm
    • 1 min @ 50% (50w) 85 rpm
  • 4:30 min @ 50-25% (50-25w)