L4-L5 - 3x6min
- Cycling
- 1h 8mTime
- 68Stress
- 0.77Intensity
- 15Popularity
About this workout
This workout focuses on sustaining efforts at 95% FTP for 4-minute intervals, honing your ability to maintain race pace during group rides and time trials. It's the perfect way to build your threshold power and prepare for those sustained efforts when the competition heats up.
Workout structure
- Active 1 min @ 45% (45w)
- Active 1:15 min @ 54% (54w)
- Active 1:15 min @ 57% (57w)
- Active 8 min @ 60% (60w)
- Active 30 sec @ 88% (88w)
- Active 3:30 min @ 60% (60w)
- Active 20 sec @ 98% (98w)
- Active 45 sec @ 57% (57w)
- Active 2:30 min @ 62% (62w)
- Active 30 sec @ 65% (65w)
- Active 4 min @ 95% (95w)
- Rest 2 min @ 105% (105w)
- Active 1 min @ 45% (45w)
- Active 2:30 min @ 50% (50w)
- Active 30 sec @ 59% (59w)
- Active 4 min @ 95% (95w)
- Rest 2 min @ 105% (105w)
- Active 1 min @ 45% (45w)
- Active 2:30 min @ 50% (50w)
- Active 30 sec @ 59% (59w)
- Active 4 min @ 95% (95w)
- Rest 2 min @ 105% (105w)
- Active 1 min @ 45% (45w)
- Active 1 min @ 50% (50w)
- Active 1 min @ 57% (57w)
- Active 4 min @ 62% (62w)
- Active 3 min @ 92% (92w)
- Rest 1 min @ 50% (50w)
- Active 1 min @ 57% (57w)
- Active 7 min @ 60% (60w)
- Active 1 min @ 57% (57w)
- Active 1 min @ 54% (54w)
- Active 1:30 min @ 45% (45w)