Repetitions on the threshold 4x10'

• Cycling
• 1h 15mTime
• 100Stress
• 0.89Intensity
• 465Popularity

About this workout

This workout features two solid 10-minute efforts at 100% FTP, pushing you to your aerobic threshold while developing your sustainable power for those weekly group rides and time trials. It's a classic way to build the strength needed for long climbs and hard race kicks without overcooking your legs.

Workout structure

• Warm-Up 2 min @ 50-60% (50-60w)
• Warm-Up 3 min @ 60-80% (60-80w)
• 2X
  • Work 30 sec @ 80-110% (80-110w) 110 rpm
  • Rest 1 min @ 50% (50w) 75 rpm
• Work 30 sec @ 80-110% (80-110w) 110 rpm
• Rest 2 min @ 50% (50w) 75 rpm
• Work 10 min @ 100-105% (100-105w) 90-95 rpm
• Rest 5 min @ 50% (50w) 75-85 rpm
• 2X
  • Work 10 min @ 100-105% (100-105w) 90-95 rpm
  • Rest 5 min @ 50% (50w) 85-75 rpm
• Work 10 min @ 100-105% (100-105w) 90-95 rpm
• Cool-down 10 min @ 50% (50w) 70-75 rpm