Sub-Threshold with Surges: 3 x 12

• Cycling
• 2h 0mTime
• 121Stress
• 0.78Intensity
• 15Popularity

About this workout

This workout features a punishing main set of 3 sets of 4 x 3 minutes at 90% FTP, designed to develop your kick for closing gaps and boost your lactate tolerance. Perfect for those looking to enhance their finishing power for race kicks or improve performance during tough group rides.

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 @ 180% (180w)
• 5 min @ 45% (45w)
• 4X
  • 30 sec @ 130% (130w)
  • Rest 2:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 4X
  • 30 sec @ 130% (130w)
  • Rest 2:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 4X
  • 30 sec @ 130% (130w)
  • Rest 2:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 19 min @ 60% (60w)
• 5 min @ 45% (45w)