Threshold

SF - It Seemed Like A Good Idea At The Time (ISLAGIATT)

  • Cycling
  • 1h 51mTime
  • 151Stress
  • 0.90Intensity
  • 675Popularity

About this workout

This workout features a series of hard 20-second efforts at 105.1% FTP, designed to push your threshold and sustain the intensity of group rides and time trials. It's perfect for building the strength needed to hold your pace against the competition when it really counts.

foldingbikebass

Workout structure

  • Recovery 4:1 min @ 50% (50w) 90 rpm
  • FTP 2 min @ 70% (70w) 90 rpm
  • Recovery 30 sec @ 55% (55w) 90 rpm
  • FTP 2 min @ 85% (85w) 75 rpm
  • Recovery 39 sec @ 55% (55w) 90 rpm
  • FTP 1:44 min @ 90% (90w) 90 rpm
  • Recovery 47 sec @ 55% (55w) 90 rpm
  • FTP 1:51 min @ 95% (95w) 100 rpm
  • Recovery 34 sec @ 55% (55w) 90 rpm
  • FTP 1:55 min @ 100% (100w) 60 rpm
  • Recovery 3:1 min @ 50% (50w) 90 rpm
  • FTP 53 sec @ 80% (80w) 90 rpm
  • FTP 1:46 min @ 95% (95w) 90 rpm
  • FTP 36 sec @ 100% (100w) 90 rpm
  • FTP 1:36 min @ 80% (80w) 90 rpm
  • MAP 28 sec @ 117% (117w) 60 rpm
  • FTP 2:45 min @ 90% (90w) 80 rpm
  • MAP 16 sec @ 147% (147w) 80 rpm
  • FTP 19 sec @ 105% (105w) 80 rpm
  • FTP 40 sec @ 85% (85w) 90 rpm
  • FTP 13 sec @ 90% (90w) 90 rpm
  • FTP 33 sec @ 85% (85w) 90 rpm
  • FTP 55 sec @ 90% (90w) 90 rpm
  • FTP 49 sec @ 85% (85w) 90 rpm
  • FTP 3:4 min @ 90% (90w) 80 rpm
  • Recovery 3:6 min @ 55% (55w) 90 rpm
  • MAP 1:24 min @ 112% (112w) 90 rpm
  • FTP 1:28 min @ 105% (105w) 80 rpm
  • MAP 13 sec @ 147% (147w) 90 rpm
  • FTP 24 sec @ 90% (90w) 80 rpm
  • FTP 1:6 min @ 95% (95w) 60 rpm
  • MAP 10 sec @ 147% (147w) 90 rpm
  • FTP 1:15 min @ 90% (90w) 90 rpm
  • FTP 12 sec @ 100% (100w) 90 rpm
  • FTP 1:7 min @ 90% (90w) 90 rpm
  • FTP 19 sec @ 100% (100w) 90 rpm
  • FTP 2:58 min @ 93% (93w) 90 rpm
  • FTP 52 sec @ 90% (90w) 90 rpm
  • FTP 52 sec @ 105% (105w) 70 rpm
  • FTP 2:46 min @ 90% (90w) 90 rpm
  • MAP 6 sec @ 114% (114w) 90 rpm
  • FTP 18 sec @ 105% (105w) 70 rpm
  • FTP 1:38 min @ 95% (95w) 80 rpm
  • FTP 20 sec @ 90% (90w) 90 rpm
  • FTP 19 sec @ 105% (105w) 70 rpm
  • MAP 7 sec @ 119% (119w) 80 rpm
  • FTP 2:5 min @ 100% (100w) 90 rpm
  • Recovery 5 min @ 50% (50w) 100 rpm
  • FTP 3:14 min @ 95% (95w) 80 rpm
  • MAP 43 sec @ 110% (110w) 100 rpm
  • FTP 3:2 min @ 90% (90w) 80 rpm
  • MAP 19 sec @ 118% (118w) 90 rpm
  • FTP 1:10 min @ 93% (93w) 80 rpm
  • FTP 16 sec @ 105% (105w) 90 rpm
  • FTP 21 sec @ 93% (93w) 80 rpm
  • FTP 27 sec @ 100% (100w) 90 rpm
  • FTP 1:57 min @ 93% (93w) 80 rpm
  • FTP 1:13 min @ 100% (100w) 80 rpm
  • FTP 26 sec @ 80% (80w) 80 rpm
  • FTP 27 sec @ 85% (85w) 80 rpm
  • MAP 30 sec @ 122% (122w) 90 rpm
  • FTP 1 min @ 88% (88w) 90 rpm
  • FTP 2:39 min @ 100% (100w) 80 rpm
  • FTP 1:1 min @ 105% (105w) 80 rpm
  • MAP 1:14 min @ 122% (122w) 80 rpm
  • FTP 1:10 min @ 65% (65w) 100 rpm
  • FTP 46 sec @ 75% (75w) 110 rpm
  • FTP 30 sec @ 85% (85w) 110 rpm
  • FTP 25 sec @ 70% (70w) 90 rpm
  • FTP 2:33 min @ 85% (85w) 100 rpm
  • FTP 30 sec @ 95% (95w) 100 rpm
  • Recovery 1:16 min @ 45% (45w) 100 rpm
  • FTP 17 sec @ 95% (95w) 80 rpm
  • AC 19 sec @ 132% (132w) 80 rpm
  • FTP 42 sec @ 100% (100w) 60 rpm
  • FTP 1:12 min @ 93% (93w) 75 rpm
  • FTP 32 sec @ 90% (90w) 80 rpm
  • FTP 44 sec @ 105% (105w) 75 rpm
  • FTP 10 sec @ 90% (90w) 80 rpm
  • FTP 21 sec @ 110% (110w) 85 rpm
  • FTP 30 sec @ 100% (100w) 75 rpm
  • FTP 40 sec @ 93% (93w) 75 rpm
  • FTP 31 sec @ 105% (105w) 85 rpm
  • FTP 6 sec @ 100% (100w) 75 rpm
  • FTP 10 sec @ 90% (90w) 80 rpm
  • FTP 16 sec @ 105% (105w) 75 rpm
  • FTP 14 sec @ 95% (95w) 80 rpm
  • FTP 21 sec @ 100% (100w) 80 rpm
  • MAP 15 sec @ 118% (118w) 85 rpm
  • FTP 31 sec @ 105% (105w) 75 rpm
  • Recovery 2:11 min @ 45% (45w) 90 rpm
  • FTP 17 sec @ 80% (80w) 100 rpm
  • FTP 39 sec @ 70% (70w) 95 rpm
  • FTP 22 sec @ 85% (85w) 100 rpm
  • FTP 57 sec @ 70% (70w) 90 rpm
  • MAP 15 sec @ 122% (122w) 100 rpm
  • FTP 9 sec @ 70% (70w) 90 rpm
  • FTP 12 sec @ 110% (110w) 100 rpm
  • FTP 16 sec @ 80% (80w) 90 rpm
  • FTP 24 sec @ 100% (100w) 90 rpm
  • FTP 10 sec @ 105% (105w) 100 rpm
  • FTP 35 sec @ 80% (80w) 100 rpm
  • FTP 22 sec @ 105% (105w) 100 rpm
  • FTP 6 sec @ 80% (80w) 90 rpm
  • MAP 23 sec @ 122% (122w) 100 rpm
  • FTP 11 sec @ 80% (80w) 90 rpm
  • FTP 1:28 min @ 105% (105w) 90 rpm
  • FTP 49 sec @ 80% (80w) 90 rpm
  • FTP 12 sec @ 95% (95w) 90 rpm
  • AC 18 sec @ 134% (134w) 110 rpm
  • Recovery 3:59 min @ 45% (45w) 90 rpm