Tempo

Sub-Threshold: 5 x 4 + Endurance+ 1.5hrs

  • Cycling
  • 3h 0mTime
  • 120Stress
  • 0.63Intensity
  • 45Popularity

About this workout

This session features 5 x 4 minutes at 90% FTP, perfect for building the endurance needed on long climbs or maintaining pace in a group ride, complemented by 5-minute recoveries for optimal recovery. It’s a solid, time-tested way to boost your sub-threshold capacity without overcooking, making it an ideal mid-week staple.

Stygian

Workout structure

  • 20 min @ 55% (55w)
  • 5X
    • 4 min @ 90% (90w)
    • Rest 5 min @ 45% (45w)
  • 15 min @ 60% (60w)
  • 15 min @ 45% (45w)
  • 85 min @ 60% (60w)