threshold

Sandcastles

  • Cycling
  • 1hTime
  • 71Stress
  • 0.84Intensity
  • 392Popularity

About this workout

Sandcastles features a classic threshold workout with three hard efforts at 95% FTP, perfect for building the sustainable power you'll need during weekly group rides and time trials. This session hones your ability to maintain intensity and push through fatigue, making it ideal for those looking to define their FTP and improve race-day performance.

Leroy

Workout structure

  • 2 min @ 50% (50w)
  • 1 min @ 65% (65w)
  • 1 min @ 80% (80w)
  • 30 sec @ 90% (90w)
  • 2:30 min @ 50% (50w)
  • 1 min @ 94% (94w)
  • 1 min @ 92% (92w)
  • 1 min @ 90% (90w)
  • 1 min @ 92% (92w)
  • 1 min @ 94% (94w)
  • 3 min @ 50% (50w)
  • 2:30 min @ 90% (90w)
  • 2:30 min @ 95% (95w)
  • 3 min @ 50% (50w)
  • 1 min @ 90% (90w)
  • 1 min @ 95% (95w)
  • 1 min @ 100% (100w)
  • 1 min @ 95% (95w)
  • 1 min @ 90% (90w)
  • 3 min @ 50% (50w)
  • 1 min @ 100% (100w)
  • 1 min @ 65% (65w)
  • 1 min @ 110% (110w)
  • 1 min @ 65% (65w)
  • 1 min @ 120% (120w)
  • 3 min @ 50% (50w)
  • 3X
    • 30 sec @ 105% (105w)
    • 1 min @ 95% (95w)
  • 30 sec @ 105% (105w)
  • 5 min @ 50% (50w)
  • 30 sec @ 80% (80w)
  • 30 sec @ 85% (85w)
  • 30 sec @ 90% (90w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 100% (100w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 110% (110w)
  • 30 sec @ 115% (115w)
  • 30 sec @ 120% (120w)
  • 30 sec @ 125% (125w)
  • 6 min @ 50% (50w)