sub-Threshold with surges

• Cycling
• 2h 0mTime
• 121Stress
• 0.78Intensity
• 45Popularity

About this workout

This workout features 4 sets of 4×90 seconds at 90% FTP, designed to build that critical kick for closing gaps and improving your lactate tolerance. Perfect for group rides where you need to respond to surges or for race scenarios that demand a powerful punch at the end.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 60% (60w)
• 2 min @ 70% (70w)
• 2 min @ 80% (80w)
• 2 min @ 90% (90w)
• 2 min @ 40% (40w)
• 4X
  • 30 sec @ 130% (130w)
  • Rest 1:30 min @ 90% (90w)
• Rest 10 min @ 40% (40w)
• 4X
  • 30 sec @ 130% (130w)
  • Rest 1:30 min @ 90% (90w)
• Rest 10 min @ 40% (40w)
• 4X
  • 30 sec @ 130% (130w)
  • Rest 1:30 min @ 90% (90w)
• Rest 10 min @ 40% (40w)
• 4X
  • 30 sec @ 130% (130w)
  • Rest 1:30 min @ 90% (90w)
• 10 min @ 40% (40w)
• 10 min @ 80% (80w)
• 10 min @ 50% (50w)
• 6 min @ 40% (40w)
• 10 min @ 30% (30w)