Sub-Threshold with surges: 4 X 8

• Cycling
• 2h 0mTime
• 115Stress
• 0.76Intensity
• 45Popularity

About this workout

This workout combines 4 sets of sustained efforts at 90% FTP with surges, pushing your aerobic threshold while developing your capacity for hard efforts when the road kicks up. It's a solid choice for building stamina for group rides and time trials, ensuring you're ready to respond to those race kicks.

Workout structure

• Warm-Up 20 min @ 45% (45w)
• 1 min @ 55% (55w)
• Cooldown 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 @ 120% (120w)
  • Rest 1:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 1:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 1:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 1:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 13 min @ 60% (60w)
• 5 min @ 45% (45w)