4.5 hour Steady State 4x12 min 3/1

• Cycling
• 4h 25mTime
• 234Stress
• 0.73Intensity
• 30Popularity

About this workout

This steady state workout features three hard efforts of 12 minutes at 97% FTP, perfect for honing your sustainable power on group rides or time trials. It’s a classic choice for developing your threshold pace while building endurance, making it a solid mid-week staple that fits well into any training plan.

Workout structure

• 25 min @ 60% (60w)
• 3X
  • 12 min @ 97% (97w)
  • Rest 8 min @ 40% (40w)
• 150 min @ 65% (65w)
• 12 min @ 97% (97w)
• Rest 8 min @ 40% (40w)
• 10 min @ 55% (55w)