Mono -1

• Cycling
• 1h 14mTime
• 78Stress
• 0.80Intensity
• 16Popularity

About this workout

The Mono -1 workout delivers a solid dose of threshold training with 4 sets of 2x2 minute efforts at 95% FTP, making it a staple for defining your sustainable power during group rides and time trials. This session is perfect for building the strength needed to maintain pace when the road gets tough or to push through race kicks.

Workout structure

• Warm-Up 2:30 min @ 40-50% (40-50w)
• Active 2:30 min @ 65% (65w)
• Active 3 min @ 85% (85w)
• Active 12 min @ 65% (65w)
• 2X
  • Active 2 min @ 95% (95w)
  • Active 1 min @ 105% (105w)
• Active 5 min @ 40% (40w)
• 2X
  • Active 2 min @ 95% (95w)
  • Active 1 min @ 105% (105w)
• Active 5 min @ 40% (40w)
• 2X
  • Active 2 min @ 95% (95w)
  • Active 1 min @ 105% (105w)
• Active 5 min @ 40% (40w)
• 2X
  • Active 2 min @ 95% (95w)
  • Active 1 min @ 105% (105w)
• Active 12 min @ 66% (66w)
• Active 3 min @ 65% (65w)