Threshold

SST Long (IF 0.87 TSS 164)

  • Cycling
  • 2h 8mTime
  • 162Stress
  • 0.87Intensity
  • 135Popularity

About this workout

The SST Long workout is a classic approach to building your threshold power, featuring sets of sustained efforts at 95% FTP that mimic the pace of your toughest group rides and time trials. Perfect for riders looking to boost their endurance and FTP without overdoing it, this session fits seamlessly into your mid-week training schedule.

Shaun He

Workout structure

  • Warm-Up 4 min @ 50% (50w)
  • Active 3 min @ 65% (65w)
  • Rest 3 min @ 75% (75w)
  • 3X
    • Active 5 min @ 95% (95w)
    • Rest 5 min @ 86% (86w)
  • Active 3 min @ 50% (50w)
  • Active 1 min @ 110% (110w)
  • Rest 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)
  • Rest 1 min @ 50% (50w)
  • 3X
    • Active 5 min @ 95% (95w)
    • Rest 5 min @ 86% (86w)
  • Cooldown 5 min @ 95% (95w)
  • 5 min @ 86% (86w)
  • 2 min @ 75% (75w)
  • 3 min @ 65% (65w)
  • 3 min @ 55% (55w)