Long Threshold #1 4x7 5min rest

• Cycling
• 1h 33mTime
• 109Stress
• 0.84Intensity
• 30Popularity

About this workout

This workout features four solid 7-minute efforts at 104% FTP, perfect for building the sustainable power you need for weekly group rides and time trials. It's a classic threshold session that hones your ability to maintain intensity over longer durations, making it ideal for those looking to improve their aerobic threshold.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• 2 min @ 70% (70w)
• Cooldown 2 min @ 90% (90w)
• 1 min @ 100% (100w)
• 4X
  • 5 min @ 50% (50w)
  • 7 min @ 104% (104w)
• 5 min @ 50% (50w)
• 30 min @ 75% (75w)