Threshold

Rogers +4

  • Cycling
  • 1h 15mTime
  • 94Stress
  • 0.87Intensity
  • 170Popularity

About this workout

Rogers +4 features a solid main set of four 7-minute efforts at 102% FTP, perfect for simulating the sustained power needed during group rides and time trials. This threshold workout is a classic choice for boosting your FTP while still allowing a bit of recovery, making it a staple for any cyclist looking to sharpen their performance.

SooMK

Workout structure

  • 6 min @ 50% (50w)
  • 6 min @ 72% (72w)
  • 3 min @ 96% (96w)
  • 5 min @ 40% (40w)
  • 4X
    • 7 min @ 102% (102w)
    • 3:30 min @ 40% (40w)
  • 7 min @ 102% (102w)
  • 6 min @ 40-30% (40-30w)