Mono - 50

• Cycling
• 50mTime
• 61Stress
• 0.85Intensity
• 20Popularity

About this workout

The Mono workout is a classic threshold session featuring four sets of two minutes at 95% FTP, pushing your sustainable power to the limit. Perfect for honing your performance in weekly group rides and time trials, it’s an essential workout for those looking to improve their FTP and race-day endurance.

Workout structure

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