Palisade

• Cycling
• 1h 25mTime
• 110Stress
• 0.88Intensity
• 90Popularity

About this workout

Palisade features a demanding main-set of short, intense efforts at 105% FTP, perfect for developing the sustainable power you need for weekly group rides and time trials. This workout hones your threshold capabilities, making it a key tool for maintaining speed during race kicks and climbing situations.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 70% (70w)
• 2 min @ 90% (90w)
• 3 min @ 40% (40w)
• 3X
  • 1 min @ 95% (95w)
  • 1 min @ 105% (105w)
  • 1 min @ 105% (105w)
• 6 min @ 40% (40w)
• 3X
  • 1 min @ 95% (95w)
  • 1 min @ 105% (105w)
  • 1 min @ 105% (105w)
• 6 min @ 40% (40w)
• 3X
  • 1 min @ 95% (95w)
  • 1 min @ 105% (105w)
  • 1 min @ 105% (105w)
• 6 min @ 40% (40w)
• 3X
  • 1 min @ 95% (95w)
  • 1 min @ 105% (105w)
  • 1 min @ 105% (105w)
• 6 min @ 40% (40w)
• 3X
  • 1 min @ 95% (95w)
  • 1 min @ 105% (105w)
  • 1 min @ 105% (105w)
• 5 min @ 60-40% (60-40w)