Strength 1

• Cycling
• 1hTime
• 77Stress
• 0.88Intensity
• 60Popularity

About this workout

This workout features 4 efforts of 2 minutes at 102% FTP, pushing your threshold to define your sustainable power for group rides and time trials. A classic session for building strength and endurance, it’s perfect for those looking to solidify their performance during mid-week training.

Workout structure

• Warm-Up 7 min @ 42-75% (42-75w)
• Active 5 min @ 77-92% (77-92w)
• Active 3 min @ 93-104% (93-104w)
• Free-ride 3 min @ 60% (60w)
• 5X
  • Active 15 sec @ 136% (136w)
  • Rest 45 sec @ 85% (85w)
• Free-ride 3 min @ 60% (60w)
• 4X
  • Active 2 min @ 95% (95w) 55 rpm
  • Rest 1 min @ 85% (85w) 90 rpm
• Free-ride 3 min @ 60% (60w)
• 4X
  • Active 2 min @ 102% (102w) 90 rpm
  • Rest 1 min @ 85% (85w) 70 rpm
• Active 4 min @ 85-109% (85-109w)
• Free-ride 3 min @ 60% (60w)