SUF Sub-Threshold Alternating Cadence: 8x3

• Cycling
• 57mTime
• 59Stress
• 0.79Intensity
• 35Popularity

About this workout

This workout pushes your limits with 4 x 3-minute efforts at 100% FTP, perfect for building the sustainable power you need for weekly group rides and time trials. It’s a solid choice for improving your aerobic threshold and developing the strength to hold your pace when the road gets tough.

Workout structure

• Active 5 min @ 50% (50w)
• Active 2 min @ 80% (80w)
• Active 3 min @ 50% (50w)
• 4X
  • Active 3 min @ 90% (90w) 60 rpm
  • Active 2 min @ 50% (50w)
  • Active 3 min @ 100% (100w) 105 rpm
  • Active 2 min @ 50% (50w)
• Active 7 min @ 50% (50w)