Sub Threshold Alternating Cadence

• Cycling
• 54mTime
• 59Stress
• 0.81Intensity
• 60Popularity

About this workout

This workout features 2 sets of 3-minute efforts at 100% FTP, alternating between high intensity and recovery, making it a perfect blend of aerobic threshold and supra threshold training. It's great for honing the pace you'll sustain in weekly group rides and time trials while pushing your limits without overwhelming fatigue.

Workout structure

• Active 5 min @ 50% (50w) 80 rpm
• Active 2 min @ 80% (80w) 85 rpm
• Active 3 min @ 70% (70w) 80 rpm
• Active 3 min @ 90% (90w) 55 rpm
• Active 2 min @ 50% (50w) 85 rpm
• Active 3 min @ 100% (100w) 100 rpm
• Active 2 min @ 48% (48w) 85 rpm
• 2X
  • Active 3 min @ 90% (90w) 50 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 3 min @ 100% (100w) 100 rpm
  • Active 2 min @ 48% (48w) 85 rpm
• Active 3 min @ 90% (90w) 50 rpm
• Active 2 min @ 50% (50w) 85 rpm
• Rest 3 min @ 100% (100w) 100 rpm
• Active 4 min @ 70% (70w) 90 rpm
• Cooldown 2 min @ 60-40% (60-40w) 85 rpm