Tempo

Sub-Threshold Vo.4

  • Cycling
  • 1hTime
  • 64Stress
  • 0.80Intensity
  • 140Popularity

About this workout

This workout focuses on building aerobic durability with a solid tempo effort just below threshold, perfect for extending those climbs or maintaining a strong pace on group rides. It’s a time-tested staple when you want to boost your endurance without overcooking, with 4 × 3 minutes at 94% FTP and brief recoveries to keep you sharp.

SBarrett AG2R

Workout structure

  • 4:30 min @ 45-65% (45-65w)
  • 30 sec @ 50% (50w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 2 min @ 80% (80w)
  • 1 min @ 50% (50w)
  • 4X
    • 2:30 min @ 94% (94w)
    • 30 sec @ 45% (45w)
  • 2:30 min @ 94% (94w)
  • 1:30 min @ 50% (50w)
  • 2 min @ 75% (75w)
  • 2 min @ 80% (80w)
  • 2 min @ 85% (85w)
  • 2:30 min @ 90% (90w)
  • 2 min @ 85% (85w)
  • 2 min @ 80% (80w)
  • 2 min @ 75% (75w)
  • 2 min @ 80% (80w)
  • 2 min @ 85% (85w)
  • 2:30 min @ 90% (90w)
  • 2 min @ 85% (85w)
  • 2 min @ 80% (80w)
  • 2 min @ 75% (75w)
  • 5 min @ 65-45% (65-45w)