Tempo

SF - Sub-Threshold With Surges: 4 X 12

  • Cycling
  • 2h 30mTime
  • 140Stress
  • 0.75Intensity
  • 225Popularity

About this workout

This workout features a classic sub-threshold set with surges, focusing on sustained efforts at 90.1% FTP to build aerobic threshold capacity while pushing your limits in the 3-minute intervals. Perfect for enhancing endurance and preparing you for those critical moments in a race or long group rides, this session delivers solid gains without overdoing it.

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Workout structure

  • Recovery 20 min @ 50% (50w) 80 rpm
  • Recovery 1 min @ 55% (55w) 85 rpm
  • FTP 1 min @ 65% (65w) 85 rpm
  • FTP 1 min @ 75% (75w) 85 rpm
  • FTP 1 min @ 85% (85w) 90 rpm
  • FTP 30 sec @ 95% (95w) 95 rpm
  • AC 30 sec @ 132% (132w) 105 rpm
  • Recovery 5 min @ 50% (50w) 90 rpm
  • 2X
    • MAP 30 sec @ 110% (110w) 100 rpm
    • FTP 2:30 min @ 90% (90w) 90 rpm
  • MAP 30 sec @ 110% (110w) 80 rpm
  • FTP 2:30 min @ 90% (90w) 90 rpm
  • MAP 30 sec @ 110% (110w) 100 rpm
  • FTP 2:30 min @ 90% (90w) 95 rpm
  • Recovery 10 min @ 50% (50w) 80 rpm
  • MAP 30 sec @ 110% (110w) 100 rpm
  • FTP 2:30 min @ 90% (90w) 90 rpm
  • MAP 30 sec @ 110% (110w) 100 rpm
  • FTP 2:30 min @ 90% (90w) 100 rpm
  • MAP 30 sec @ 110% (110w) 100 rpm
  • FTP 2:30 min @ 90% (90w) 80 rpm
  • MAP 30 sec @ 110% (110w) 100 rpm
  • FTP 2:30 min @ 90% (90w) 90 rpm
  • Recovery 10 min @ 50% (50w) 80 rpm
  • MAP 30 sec @ 110% (110w) 110 rpm
  • FTP 2:30 min @ 90% (90w) 90 rpm
  • MAP 30 sec @ 110% (110w) 100 rpm
  • FTP 2:30 min @ 90% (90w) 80 rpm
  • MAP 30 sec @ 110% (110w) 80 rpm
  • FTP 2:30 min @ 90% (90w) 90 rpm
  • MAP 30 sec @ 110% (110w) 110 rpm
  • FTP 2:30 min @ 90% (90w) 100 rpm
  • Recovery 10 min @ 50% (50w) 85 rpm
  • 4X
    • MAP 30 sec @ 110% (110w) 100 rpm
    • FTP 2:30 min @ 90% (90w) 90 rpm
  • Recovery 10 min @ 50% (50w) 80 rpm
  • FTP 25 min @ 60% (60w) 90 rpm
  • Recovery 7 min @ 45% (45w) 80 rpm