L4 - 4x3min 23.01.26
- Cycling
- 2h 59mTime
- 137Stress
- 0.68Intensity
- 15Popularity
About this workout
This workout features a classic threshold main set designed to help you sustain the pace needed for weekly group rides and time trials. It’s your go-to for building FTP while balancing fatigue, making it a staple in your training routine.
Workout structure
- Active 1 min @ 45% (45w)
- Active 45 sec @ 50% (50w)
- Active 1:15 min @ 54% (54w)
- Active 2 min @ 57% (57w)
- Active 7:30 min @ 60% (60w)
- Active 30 sec @ 90% (90w)
- Active 3 min @ 60% (60w)
- Active 30 sec @ 95% (95w)
- Active 3 min @ 62% (62w)
- Active 30 sec @ 69% (69w)
- Active 3 min @ 100% (100w)
- Rest 1:30 min @ 50% (50w)
- Active 1 min @ 54% (54w)
- Active 30 sec @ 57% (57w)
- Active 3 min @ 102% (102w)
- Rest 1:30 min @ 50% (50w)
- Active 1 min @ 54% (54w)
- Active 30 sec @ 57% (57w)
- Active 3 min @ 100% (100w)
- Rest 1:30 min @ 50% (50w)
- Active 1 min @ 54% (54w)
- Active 30 sec @ 57% (57w)
- Active 3 min @ 102% (102w)
- Rest 1:30 min @ 50% (50w)
- Active 1 min @ 54% (54w)
- Active 2 min @ 57% (57w)
- Active 115:30 min @ 62% (62w)
- 2X
- Active 2 min @ 90% (90w)
- Rest 1 min @ 50% (50w)
- Active 1 min @ 57% (57w)
- Active 7 min @ 62% (62w)
- Active 1:30 min @ 57% (57w)
- Active 1:15 min @ 54% (54w)
- Active 1:15 min @ 45% (45w)