Sub-Threshold with surge 3*12

• Cycling
• 2h 0mTime
• 121Stress
• 0.78Intensity
• 20Popularity

About this workout

This workout features a solid tempo main set with surges, perfect for building aerobic durability while incorporating short bursts of intensity. It’s an ideal mid-week staple that prepares you for sustained efforts in long group rides or tough climbs, ensuring you can maintain pace when the road gets steep.

Workout structure

• 20 min @ 45% (45w)
• 1 min @ 55% (55w)
• 1 min @ 65% (65w)
• 1 min @ 75% (75w)
• 1 min @ 85% (85w)
• 30 sec @ 95% (95w)
• 30 sec @ 90-95% (90-95w)
• 5 min @ 45% (45w)
• 4X
  • 30 sec @ 105-130% (105-130w)
  • 2:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 4X
  • 30 sec @ 105-130% (105-130w)
  • 2:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 4X
  • 30 sec @ 105-130% (105-130w)
  • 2:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 19 min @ 85% (85w)
• 5 min @ 45% (45w)