Threshold

Rosanna+1

  • Cycling
  • 1h 20mTime
  • 92Stress
  • 0.83Intensity
  • 25Popularity

About this workout

Rosanna+1 is a classic threshold workout featuring two sets of 3 minutes at 103% FTP, pushing your sustainable power to new heights. This session is ideal for refining your pacing on weekly group rides or time trials, helping you develop the strength to maintain effort during intense race kicks.

Paul Allan

Workout structure

  • 7 min @ 47-57% (47-57w)
  • 3 min @ 65% (65w)
  • 5 min @ 72% (72w)
  • 4 min @ 78% (78w)
  • 3 min @ 62% (62w)
  • 1 min @ 112% (112w)
  • 45 sec @ 50% (50w)
  • 1 min @ 115% (115w)
  • 45 sec @ 50% (50w)
  • 45 sec @ 118% (118w)
  • 1:15 min @ 50% (50w)
  • 45 sec @ 121% (121w)
  • 45 sec @ 50% (50w)
  • 30 sec @ 124% (124w)
  • 3 min @ 50% (50w)
  • 3:30 min @ 98% (98w)
  • 1 min @ 98-105% (98-105w)
  • 2X
    • 3:30 min @ 55% (55w)
    • 3 min @ 103% (103w)
    • 2:30 min @ 82% (82w)
    • 3 min @ 103% (103w)
  • 3:30 min @ 55% (55w)
  • 2 min @ 50% (50w)
  • 30 sec @ 124% (124w)
  • 45 sec @ 50% (50w)
  • 45 sec @ 121% (121w)
  • 1:15 min @ 50% (50w)
  • 45 sec @ 118% (118w)
  • 45 sec @ 50% (50w)
  • 1 min @ 115% (115w)
  • 45 sec @ 50% (50w)
  • 1 min @ 112% (112w)
  • 3:30 min @ 55% (55w)
  • 2:30 min @ 55-40% (55-40w)