Mono

• Cycling
• 1h 30mTime
• 89Stress
• 0.77Intensity
• 538Popularity

About this workout

The Mono workout features a classic threshold main set designed to push your limits with sustained efforts at 95% FTP. Perfect for defining your FTP and simulating the demands of a weekly group ride or time trial, this session builds the stamina needed for those critical moments in races.

Workout structure

• Warm-Up 2:30 min @ 50% (50w)
• Warm-Up 2:30 min @ 65% (65w)
• Warm-Up 3 min @ 85% (85w)
• Rest 20 min @ 65% (65w)
• 2X
  • Active 2 min @ 95% (95w) 85-95 rpm
  • Active 1 min @ 105% (105w) 85-95 rpm
• Rest 5 min @ 40% (40w)
• 2X
  • Active 2 min @ 95% (95w) 85-95 rpm
  • Active 1 min @ 105% (105w) 85-95 rpm
• Rest 5 min @ 40% (40w)
• 2X
  • Active 2 min @ 95% (95w) 85-95 rpm
  • Active 1 min @ 105% (105w) 85-95 rpm
• Rest 5 min @ 40% (40w)
• 2X
  • Active 2 min @ 95% (95w) 85-95 rpm
  • Active 1 min @ 105% (105w) 85-95 rpm
• Rest 20 min @ 66% (66w)
• Cooldown 3 min @ 66-30% (66-30w)