Progressive Zone Ladder + Threshold Blocks

• Cycling
• 1h 58mTime
• 114Stress
• 0.76Intensity
• 30Popularity

About this workout

A 118-minute structured ride progressing through all zones, followed by alternating threshold/tempo blocks and short threshold/tempo bursts before a final cooldown.

Workout structure

• Warm-Up 10 min @ 55% (55w)
• Active 10 min @ 65% (65w)
• Active 5 min @ 82% (82w)
• Interval 3 min @ 92% (92w)
• Interval 2 min @ 108% (108w)
• Rest 10 min @ 55% (55w)
• Active 20 min @ 65% (65w)
• 3X
  • Interval 4 min @ 100% (100w)
  • Active 4 min @ 78% (78w)
• Rest 10 min @ 55% (55w)
• 3X
  • Interval 1 min @ 105% (105w)
  • Active 2 min @ 89% (89w)
• Cooldown 15 min @ 55% (55w)