Threshold

SST-L4 - 5x4min.

  • Cycling
  • 1h 37mTime
  • 84Stress
  • 0.72Intensity
  • 30Popularity

About this workout

This session features a classic SST-L4 main set, pushing your limits with 5x4 minutes at threshold intensity, perfect for sustaining the pace during weekly group rides or time trials. It’s an efficient way to develop your FTP without overcooking, making it a go-to for time-pressed cyclists.

Marius Contzen

Workout structure

  • Active 1:15 min @ 45% (45w)
  • Active 1 min @ 54% (54w)
  • Active 2:15 min @ 57% (57w)
  • Active 7:30 min @ 60% (60w)
  • Active 30 sec @ 90% (90w)
  • Active 3 min @ 60% (60w)
  • Active 30 sec @ 93% (93w)
  • Active 2:45 min @ 62% (62w)
  • Active 45 sec @ 65% (65w)
  • 2X
    • Active 2:30 min @ 90% (90w)
    • Rest 1:30 min @ 100% (100w)
    • Active 1:30 min @ 50% (50w)
    • Active 30 sec @ 59% (59w)
  • Active 2:30 min @ 90% (90w)
  • Rest 1:30 min @ 102% (102w)
  • Active 1:30 min @ 50% (50w)
  • Active 30 sec @ 59% (59w)
  • Active 2:30 min @ 90% (90w)
  • Rest 1:30 min @ 100% (100w)
  • Active 1:30 min @ 50% (50w)
  • Active 30 sec @ 59% (59w)
  • Active 2:30 min @ 90% (90w)
  • Rest 1:30 min @ 102% (102w)
  • Active 1:30 min @ 50% (50w)
  • Active 30 sec @ 54% (54w)
  • Active 1 min @ 57% (57w)
  • Active 33 min @ 62% (62w)
  • Active 1:30 min @ 95% (95w)
  • Rest 1 min @ 50% (50w)
  • Active 30 sec @ 57% (57w)
  • Active 7 min @ 62% (62w)
  • Active 1 min @ 57% (57w)
  • Active 1 min @ 54% (54w)
  • Active 1:30 min @ 45% (45w)