Sub-Threshold with Surges: 4 x 8

• Cycling
• 2h 0mTime
• 112Stress
• 0.75Intensity
• 25Popularity

About this workout

This workout features a demanding main set of 4 sets of 4 x 90 seconds at 90% FTP, designed to push your aerobic threshold while incorporating surges to build your capacity for when the road kicks up. It's perfect for enhancing your performance in time trials and group rides, giving you the edge needed to respond to those sudden race kicks.

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 @ 130% (130w)
• 5 min @ 45% (45w)
• 4X
  • 30 sec @ 120% (120w)
  • 1:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 4X
  • 30 sec @ 120% (120w)
  • 1:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 4X
  • 30 sec @ 120% (120w)
  • 1:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 4X
  • 30 sec @ 120% (120w)
  • 1:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 13 min @ 60% (60w)
• 5 min @ 45% (45w)