Picket Guard

• Cycling
• 1h 30mTime
• 121Stress
• 0.90Intensity
• 96Popularity

About this workout

Picket Guard features a challenging main set of 5 sets of 3 × 2 min at 105% FTP, perfect for honing the sustainable power you'll need during weekly group rides and time trials. This threshold workout builds your FTP while pushing your limits, ensuring you're ready to tackle tough efforts when it counts.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 70% (70w)
• 2X
  • 30 sec @ 90% (90w)
  • Rest 30 sec @ 105% (105w)
• 4 min @ 40% (40w)
• 3X
  • 2 min @ 90% (90w)
  • Rest 2 min @ 105% (105w)
• 4 min @ 40% (40w)
• 3X
  • 2 min @ 90% (90w)
  • Rest 2 min @ 105% (105w)
• 4 min @ 40% (40w)
• 3X
  • 2 min @ 90% (90w)
  • Rest 2 min @ 105% (105w)
• 4 min @ 40% (40w)
• 3X
  • 2 min @ 90% (90w)
  • Rest 2 min @ 105% (105w)
• 4 min @ 40% (40w)
• 3X
  • 2 min @ 90% (90w)
  • Rest 2 min @ 105% (105w)
• 2 min @ 40-30% (40-30w)