Sub-Threshold with Surges: 3 x 12

• Cycling
• 2h 0mTime
• 113Stress
• 0.75Intensity
• 295Popularity

About this workout

This workout focuses on 3 sets of 4 x 3-minute efforts at 90% FTP, interspersed with brief recoveries, pushing your aerobic ceiling while building resilience for those tough race kicks or sustained climbs. Perfect for mid-week intensity, it primes you for performance on group rides and time trials.

Workout structure

• 20 min @ 45% (45w) 85 rpm
• 1 min @ 55% (55w) 90 rpm
• 1 min @ 65% (65w) 90 rpm
• 1 min @ 75% (75w) 90 rpm
• 1 min @ 85% (85w) 90 rpm
• 30 sec @ 95% (95w) 90 rpm
• 30 sec @ 155% (155w) 90 rpm
• 5 min @ 45% (45w) 85 rpm
• 4X
  • 30 sec @ 118% (118w) 110 rpm
  • 2:30 min @ 90% (90w) 90 rpm
• 10 min @ 45% (45w) 85 rpm
• 4X
  • 30 sec @ 118% (118w) 110 rpm
  • 2:30 min @ 90% (90w) 90 rpm
• 10 min @ 45% (45w) 85 rpm
• 4X
  • 30 sec @ 118% (118w) 110 rpm
  • 2:30 min @ 90% (90w) 90 rpm
• 10 min @ 45% (45w) 85 rpm
• 20 min @ 60% (60w) 90 rpm
• 4 min @ 40% (40w) 85 rpm