Threshold

Pujada variable

  • Cycling
  • 3h 0mTime
  • 138Stress
  • 0.68Intensity
  • 15Popularity

About this workout

Pujada variable features sustained efforts at the threshold, making it ideal for honing the power you’ll need during weekly group rides and time trials. This workout builds your ability to sustain a solid pace while developing the mental toughness required for those critical moments in a race.

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Workout structure

  • Open-ended 30 min @ 49% (49w)
  • 2X
    • Hard 5 min @ 89% (89w)
    • Rest 5 min @ 48% (48w)
  • Open-ended 10 min @ 48% (48w)
  • Hard 2 min @ 73% (73w) 90-95 rpm
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 79% (79w) 100-105 rpm
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 89% (89w) 90-95 rpm
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 95% (95w) 100-105 rpm
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 105% (105w)
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 73% (73w) 90-95 rpm
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 79% (79w) 100-105 rpm
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 89% (89w) 90-95 rpm
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 95% (95w) 100-105 rpm
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 105% (105w)
  • Rest 2 min @ 48% (48w)
  • Open-ended 10 min @ 48% (48w)
  • Hard 2 min @ 73% (73w) 90-95 rpm
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 79% (79w) 100-105 rpm
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 89% (89w) 90-95 rpm
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 95% (95w) 100-105 rpm
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 105% (105w)
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 73% (73w) 90-95 rpm
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 79% (79w) 100-105 rpm
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 89% (89w) 90-95 rpm
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 95% (95w) 100-105 rpm
  • Rest 2 min @ 48% (48w)
  • Hard 2 min @ 105% (105w)
  • Rest 2 min @ 48% (48w)
  • Open-ended 30 min @ 48% (48w)