Threshold

Steady State (4x10) and Endurance

  • Cycling
  • 2h 50mTime
  • 205Stress
  • 0.85Intensity
  • 137Popularity

About this workout

This steady state intervals workout features 4x10 minutes at 103% FTP, perfect for building the sustainable power you need for weekly group rides and time trials. It's a solid way to boost your threshold while stacking up endurance, ensuring you're ready for those tough race kicks and demanding climbs.

szuke

Workout structure

  • Warmup 10 min @ 55% (55w) 80-90 rpm
  • 10 min @ 75% (75w) 80-90 rpm
  • Effort 5 min @ 95% (95w) 85-95 rpm
  • 4X
    • Rest 5 min @ 55% (55w)
    • Steady State 10 min @ 103% (103w) 85-95 rpm
  • Rest 5 min @ 55% (55w)
  • Endurance 60 min @ 85% (85w) 80-90 rpm
  • Cooldown 20 min @ 60% (60w)