Threshold

L4 - 4x7min

  • Cycling
  • 1h 17mTime
  • 85Stress
  • 0.81Intensity
  • 15Popularity

About this workout

This classic threshold workout pushes your limits with sustained efforts at 100% FTP, perfect for building the pace you’ll need during weekly group rides and time trials. It's a sustainable power session that helps define your FTP while sharpening your ability to hold tough efforts over longer durations.

Marius Contzen

Workout structure

  • Active 1:15 min @ 45% (45w)
  • Active 45 sec @ 50% (50w)
  • Active 1 min @ 54% (54w)
  • Active 2 min @ 57% (57w)
  • Active 7 min @ 60% (60w)
  • Active 30 sec @ 90% (90w)
  • Active 3 min @ 62% (62w)
  • Active 20 sec @ 100% (100w)
  • Active 30 sec @ 57% (57w)
  • Active 2:30 min @ 62% (62w)
  • Active 30 sec @ 69% (69w)
  • 3X
    • Active 7 min @ 100% (100w)
    • Rest 1:15 min @ 45% (45w)
    • Active 1:45 min @ 50% (50w)
    • Active 30 sec @ 59% (59w)
  • Active 7 min @ 100% (100w)
  • Rest 1 min @ 45% (45w)
  • Active 1:15 min @ 50% (50w)
  • Active 1 min @ 57% (57w)
  • Active 4 min @ 62% (62w)
  • Active 2:30 min @ 69% (69w)
  • Active 1 min @ 57% (57w)
  • Active 5 min @ 62% (62w)
  • Active 1:30 min @ 57% (57w)
  • Active 1 min @ 54% (54w)
  • Active 1 min @ 45% (45w)