SST (Long)

• Cycling
• 2h 10mTime
• 164Stress
• 0.87Intensity
• 48Popularity

About this workout

Ten 5-minute blocks across three sets at 95% FTP, all with 5-minute recoveries between. Sustainable solo-effort power on a larger canvas—the bread-and-butter threshold work that sticks.

Workout structure

• Warm-Up 10 min @ 40-85% (40-85w)
• 3X
  • Active 5 min @ 95% (95w)
  • Rest 5 min @ 86% (86w)
• Active 3 min @ 50% (50w)
• Active 1 min @ 110% (110w)
• Active 1 min @ 50% (50w)
• 3X
  • Active 5 min @ 95% (95w)
  • Rest 5 min @ 86% (86w)
• Active 3 min @ 50% (50w)
• Active 1 min @ 110% (110w)
• Active 1 min @ 50% (50w)
• 4X
  • Active 5 min @ 95% (95w)
  • Rest 5 min @ 86% (86w)
• Cooldown 10 min @ 75-55% (75-55w)