Sub-Threshold with Surges

• Cycling
• 2h 0mTime
• 121Stress
• 0.78Intensity
• 25Popularity

About this workout

This workout combines intense anaerobic efforts with 90-second surges at 90% FTP, pushing your limits and building the kick to close gaps during races or group rides. Perfect for developing raw sprinting power and lactate tolerance, it’s a solid choice for those looking to elevate their aerobic threshold while preparing for gnarly race kicks.

Workout structure

• Warm-Up 20 min @ 45% (45w)
• 1 min @ 55% (55w)
• Cooldown 1 min @ 65% (65w)
• 1 min @ 75% (75w)
• 1 min @ 85% (85w)
• 30 sec @ 95% (95w)
• 30 sec @ 180% (180w)
• 5 min @ 45% (45w)
• 4X
  • 30 sec @ 130% (130w)
  • 1:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 4X
  • 30 sec @ 130% (130w)
  • 1:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 4X
  • 30 sec @ 130% (130w)
  • 1:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 4X
  • 30 sec @ 130% (130w)
  • 1:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 13 min @ 60% (60w)
• 5 min @ 45% (45w)