L4 - 3x7min

• Cycling
• 1h 19mTime
• 74Stress
• 0.75Intensity
• 30Popularity

About this workout

This classic threshold workout features two 7-minute intervals at 95% FTP, perfect for building the sustainable power you need for weekly group rides and time trials. It's an essential session that strengthens your ability to hold tough paces, making those race kicks and climbs feel a bit more manageable.

Workout structure

• Active 1 min @ 45% (45w)
• Active 1:30 min @ 54% (54w)
• Active 2:30 min @ 57% (57w)
• Active 8:30 min @ 60% (60w)
• Active 30 sec @ 90% (90w)
• Active 1 min @ 57% (57w)
• Active 2 min @ 62% (62w)
• Active 20 sec @ 95% (95w)
• Active 2:30 min @ 62% (62w)
• Active 30 sec @ 69% (69w)
• 2X
  • Active 7 min @ 95% (95w)
  • Rest 45 sec @ 45% (45w)
  • Active 3:30 min @ 50% (50w)
  • Active 45 sec @ 57% (57w)
• Active 7 min @ 95% (95w)
• Rest 2:30 min @ 50% (50w)
• Active 30 sec @ 54% (54w)
• Active 1 min @ 57% (57w)
• Active 11 min @ 62% (62w)
• Active 1 min @ 100% (100w)
• Rest 45 sec @ 50% (50w)
• Active 45 sec @ 57% (57w)
• Active 7 min @ 62% (62w)
• Active 1:30 min @ 57% (57w)
• Active 1 min @ 54% (54w)
• Active 1:30 min @ 45% (45w)