Sub-Threshold with Surges: 3 x 12 + Endurance+ 1.5hrs

• Cycling
• 3h 30mTime
• 171Stress
• 0.70Intensity
• 40Popularity

About this workout

This workout combines VO2 max intervals with a solid endurance base, featuring 3 sets of 4 x 3-minute efforts at 90% FTP, perfect for pushing your aerobic ceiling while building stamina. Ideal for those looking to elevate their performance for group rides or time trials, this session offers a balanced approach to improving both power and endurance.

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 @ 150% (150w)
• 5 min @ 45% (45w)
• 4X
  • Surge to sub-thresh 30 sec @ 120% (120w)
  • Rest 2:30 min @ 90% (90w)
• Recovery 10 min @ 45% (45w)
• 4X
  • Surge to sub-thresh 30 sec @ 120% (120w)
  • Rest 2:30 min @ 90% (90w)
• Recovery 10 min @ 45% (45w)
• 4X
  • Surge to sub-thresh 30 sec @ 120% (120w)
  • Rest 2:30 min @ 90% (90w)
• Recovery 10 min @ 45% (45w)
• 19 min @ 60% (60w)
• 10 min @ 45% (45w)
• 85 min @ 60% (60w)