SST Long Gai (IF 0.87 TSS 164)

• Cycling
• 2h 8mTime
• 189Stress
• 0.94Intensity
• 111Popularity

About this workout

The SST Long Gai session features three sets of 5-minute efforts at 102% FTP, perfect for building sustainable power for your next group ride or time trial. This workout offers a solid return on investment for your threshold training, allowing you to push your limits without burning out.

Workout structure

• Warm-Up 4 min @ 57% (57w)
• Active 3 min @ 72% (72w)
• Rest 3 min @ 82% (82w)
• 3X
  • Active 5 min @ 102% (102w)
  • Rest 5 min @ 93% (93w)
• Active 3 min @ 57% (57w)
• Active 1 min @ 117% (117w)
• Rest 1 min @ 57% (57w)
• 3X
  • Active 5 min @ 102% (102w)
  • Rest 5 min @ 93% (93w)
• Active 3 min @ 57% (57w)
• Active 1 min @ 117% (117w)
• Rest 1 min @ 57% (57w)
• 3X
  • Active 5 min @ 102% (102w)
  • Rest 5 min @ 93% (93w)
• Cooldown 5 min @ 102% (102w)
• 5 min @ 93% (93w)
• 2 min @ 82% (82w)
• 3 min @ 72% (72w)
• 3 min @ 62% (62w)