Threshold

SF - Attacker

  • Cycling
  • 53mTime
  • 64Stress
  • 0.85Intensity
  • 808Popularity

About this workout

This workout is all about building that sustainable power you'll need for your next group ride or time trial, featuring a main set of short, intense efforts at your threshold. Perfect for honing your ability to maintain high output during critical moments like race kicks or breakaways.

foldingbikebass

Workout structure

  • Recovery 1:17 min @ 45% (45w) 85 rpm
  • Recovery 1 min @ 50% (50w) 85 rpm
  • Recovery 1:8 min @ 55% (55w) 85 rpm
  • Recovery 1:50 min @ 60% (60w) 85 rpm
  • MAP 15 sec @ 104% (104w) 90 rpm
  • FTP 30 sec @ 75% (75w) 90 rpm
  • FTP 2:10 min @ 85% (85w) 80 rpm
  • FTP 5 sec @ 90% (90w) 90 rpm
  • Recovery 2 min @ 50% (50w) 80 rpm
  • FTP 6 sec @ 100% (100w) 85 rpm
  • FTP 16 sec @ 100% (100w) 90 rpm
  • MAP 13 sec @ 104% (104w) 95 rpm
  • MAP 10 sec @ 104% (104w) 100 rpm
  • FTP 20 sec @ 90% (90w) 90 rpm
  • Recovery 3 min @ 50% (50w) 80 rpm
  • FTP 12 sec @ 90% (90w) 80 rpm
  • FTP 1:13 min @ 90% (90w) 85 rpm
  • FTP 8 sec @ 95% (95w) 80 rpm
  • FTP 12 sec @ 95% (95w) 85 rpm
  • FTP 10 sec @ 90% (90w) 85 rpm
  • FTP 7 sec @ 90% (90w) 80 rpm
  • FTP 22 sec @ 90% (90w) 85 rpm
  • FTP 18 sec @ 90% (90w) 75 rpm
  • FTP 18 sec @ 90% (90w) 85 rpm
  • FTP 52 sec @ 95% (95w) 85 rpm
  • FTP 12 sec @ 95% (95w) 75 rpm
  • FTP 14 sec @ 95% (95w) 85 rpm
  • FTP 23 sec @ 95% (95w) 90 rpm
  • FTP 11 sec @ 95% (95w) 80 rpm
  • FTP 8 sec @ 95% (95w) 90 rpm
  • MAP 37 sec @ 107% (107w) 95 rpm
  • MAP 23 sec @ 110% (110w) 100 rpm
  • Recovery 1 min @ 50% (50w) 80 rpm
  • FTP 1:25 min @ 89% (89w) 90 rpm
  • FTP 5 sec @ 91% (91w) 90 rpm
  • FTP 10 sec @ 91% (91w) 80 rpm
  • FTP 15 sec @ 91% (91w) 90 rpm
  • FTP 45 sec @ 88% (88w) 90 rpm
  • FTP 15 sec @ 80% (80w) 90 rpm
  • FTP 1 min @ 92% (92w) 85 rpm
  • FTP 38 sec @ 97% (97w) 80 rpm
  • FTP 8 sec @ 97% (97w) 75 rpm
  • FTP 14 sec @ 97% (97w) 80 rpm
  • MAP 42 sec @ 107% (107w) 90 rpm
  • MAP 13 sec @ 110% (110w) 90 rpm
  • MAP 10 sec @ 110% (110w) 85 rpm
  • Recovery 1 min @ 45% (45w) 80 rpm
  • FTP 1 min @ 88% (88w) 85 rpm
  • FTP 1:4 min @ 90% (90w) 85 rpm
  • FTP 11 sec @ 70% (70w) 80 rpm
  • FTP 10 sec @ 100% (100w) 95 rpm
  • FTP 53 sec @ 90% (90w) 90 rpm
  • FTP 11 sec @ 95% (95w) 80 rpm
  • FTP 10 sec @ 95% (95w) 90 rpm
  • FTP 6 sec @ 95% (95w) 80 rpm
  • FTP 15 sec @ 95% (95w) 80 rpm
  • FTP 24 sec @ 100% (100w) 90 rpm
  • FTP 5 sec @ 100% (100w) 80 rpm
  • FTP 31 sec @ 100% (100w) 90 rpm
  • MAP 28 sec @ 110% (110w) 95 rpm
  • MAP 32 sec @ 104% (104w) 95 rpm
  • Recovery 1 min @ 40% (40w) 80 rpm
  • FTP 1:30 min @ 88% (88w) 90 rpm
  • FTP 1:5 min @ 90% (90w) 90 rpm
  • FTP 25 sec @ 85% (85w) 90 rpm
  • FTP 15 sec @ 90% (90w) 90 rpm
  • FTP 7 sec @ 92% (92w) 90 rpm
  • FTP 5 sec @ 92% (92w) 80 rpm
  • FTP 18 sec @ 92% (92w) 90 rpm
  • FTP 4 sec @ 92% (92w) 80 rpm
  • FTP 6 sec @ 92% (92w) 90 rpm
  • FTP 5 sec @ 92% (92w) 80 rpm
  • FTP 23 sec @ 97% (97w) 80 rpm
  • FTP 37 sec @ 97% (97w) 90 rpm
  • MAP 10 sec @ 104% (104w) 85 rpm
  • MAP 22 sec @ 104% (104w) 90 rpm
  • MAP 18 sec @ 107% (107w) 90 rpm
  • MAP 10 sec @ 110% (110w) 85 rpm
  • Recovery 1 min @ 35% (35w) 80 rpm
  • FTP 2:40 min @ 88% (88w) 90 rpm
  • FTP 20 sec @ 90% (90w) 85 rpm
  • FTP 30 sec @ 93% (93w) 85 rpm
  • FTP 10 sec @ 95% (95w) 80 rpm
  • FTP 12 sec @ 95% (95w) 85 rpm
  • FTP 46 sec @ 98% (98w) 80 rpm
  • FTP 22 sec @ 100% (100w) 70 rpm
  • MAP 15 sec @ 104% (104w) 80 rpm
  • MAP 20 sec @ 104% (104w) 85 rpm
  • AC 10 sec @ 120% (120w) 90 rpm
  • MAP 15 sec @ 110% (110w) 100 rpm
  • Recovery 30 sec @ 35% (35w) 80 rpm
  • Recovery 4:18 min @ 50% (50w) 80 rpm