Threshold

Spin It out

  • Cycling
  • 35mTime
  • 18Stress
  • 0.56Intensity
  • 135Popularity

About this workout

Spin It Out features short, punchy efforts at 105% FTP, perfect for building your sustainable power for weekly group rides and TTs. This session doubles as an effective recovery spin, allowing you to flush out fatigue while still challenging yourself.

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Workout structure

  • 3 min @ 40% (40w)
  • 2X
    • 30 sec @ 105% (105w)
    • 30 sec @ 40% (40w)
  • 30 sec @ 105% (105w)
  • 2X
    • 1 min @ 40% (40w)
    • 3 min @ 50% (50w)
  • 3X
    • 1 min @ 40% (40w)
    • 2 min @ 55% (55w)
  • 1 min @ 40% (40w)
  • 2X
    • 30 sec @ 75% (75w)
    • 30 sec @ 40% (40w)
  • 30 sec @ 75% (75w)
  • 1 min @ 40% (40w)
  • 3 min @ 50% (50w)
  • 1 min @ 40% (40w)
  • 2X
    • 20 sec @ 95% (95w)
    • 10 sec @ 40% (40w)
  • 20 sec @ 95% (95w)
  • 2:40 min @ 40% (40w)