Threshold

Prater -4

  • Cycling
  • 45mTime
  • 66Stress
  • 0.94Intensity
  • 265Popularity

About this workout

Prater -4 is a solid threshold workout that pushes your limits with 9 intervals of 30 seconds at 110% FTP, giving you that sustainable power needed for TTs and group rides. It’s a classic choice to build your FTP while enjoying ample recovery, perfect for those looking to sharpen their race pace without overdoing it.

Grizzly

Workout structure

  • 1:30 min @ 50% (50w)
  • 1 min @ 70% (70w)
  • 1 min @ 90% (90w)
  • 30 sec @ 110% (110w)
  • 3 min @ 40% (40w)
  • 1:30 min @ 95% (95w)
  • 30 sec @ 110% (110w)
  • 1:30 min @ 99% (99w)
  • 30 sec @ 115% (115w)
  • 1:30 min @ 95% (95w)
  • 30 sec @ 115% (115w)
  • 1:30 min @ 99% (99w)
  • 30 sec @ 110% (110w)
  • 1 min @ 40% (40w)
  • 1:30 min @ 95% (95w)
  • 30 sec @ 110% (110w)
  • 1:30 min @ 99% (99w)
  • 30 sec @ 115% (115w)
  • 1:30 min @ 95% (95w)
  • 30 sec @ 115% (115w)
  • 1:30 min @ 99% (99w)
  • 30 sec @ 110% (110w)
  • 3 min @ 40% (40w)
  • 1:30 min @ 95% (95w)
  • 30 sec @ 110% (110w)
  • 1:30 min @ 99% (99w)
  • 30 sec @ 115% (115w)
  • 1:30 min @ 95% (95w)
  • 30 sec @ 115% (115w)
  • 1:30 min @ 99% (99w)
  • 30 sec @ 110% (110w)
  • 1 min @ 40% (40w)
  • 1:30 min @ 95% (95w)
  • 30 sec @ 110% (110w)
  • 1:30 min @ 99% (99w)
  • 30 sec @ 115% (115w)
  • 1:30 min @ 95% (95w)
  • 30 sec @ 115% (115w)
  • 1:30 min @ 99% (99w)
  • 30 sec @ 110% (110w)
  • 1 min @ 40-30% (40-30w)