SF - Sub-Threshold Alternating Cadence: 8 X 3

• Cycling
• 55mTime
• 57Stress
• 0.79Intensity
• 515Popularity

About this workout

This workout features a classic sub-threshold structure with alternating cadence efforts that push your limits at 100% FTP for 3 minutes, making it a perfect fit for those looking to sustain strong paces on group rides and time trials. It’s a solid choice for building your threshold power without the heavy fatigue, ensuring you stay sharp and ready for race kicks or climbing challenges.

Workout structure

• Recovery 5 min @ 50% (50w) 80 rpm
• FTP 2 min @ 80% (80w) 85 rpm
• Recovery 3 min @ 50% (50w) 80 rpm
• 4X
  • FTP 3 min @ 90% (90w) 55 rpm
  • Recovery 2 min @ 50% (50w) 85 rpm
  • FTP 3 min @ 100% (100w) 100 rpm
  • Recovery 2 min @ 50% (50w) 85 rpm
• Recovery 5 min @ 50% (50w) 80 rpm