Tempo

Sub-Threshold With Surges: 4 X 8 Goe

  • Cycling
  • 1h 54mTime
  • 102Stress
  • 0.73Intensity
  • 45Popularity

About this workout

This workout focuses on building your aerobic threshold with sustained efforts at tempo pace, punctuated by surges that push you into supra-threshold territory. It's a fantastic mid-week staple for improving endurance while preparing for those race-day kicks and climbs.

mtbfreak82

Workout structure

  • Recovery 10 min @ 50% (50w) 80 rpm
  • Recovery 1 min @ 55% (55w) 85 rpm
  • FTP 1 min @ 65% (65w) 85 rpm
  • FTP 1 min @ 75% (75w) 85 rpm
  • FTP 1 min @ 85% (85w) 90 rpm
  • FTP 30 sec @ 95% (95w) 95 rpm
  • AC 30 sec @ 132% (132w) 105 rpm
  • Recovery 5 min @ 50% (50w) 90 rpm
  • 2X
    • MAP 30 sec @ 105% (105w) 100 rpm
    • FTP 1:30 min @ 90% (90w) 90 rpm
  • MAP 30 sec @ 105% (105w) 80 rpm
  • FTP 1:30 min @ 90% (90w) 90 rpm
  • MAP 30 sec @ 105% (105w) 100 rpm
  • FTP 1:30 min @ 90% (90w) 95 rpm
  • Recovery 10 min @ 50% (50w) 80 rpm
  • MAP 30 sec @ 105% (105w) 100 rpm
  • FTP 1:30 min @ 90% (90w) 90 rpm
  • MAP 30 sec @ 105% (105w) 100 rpm
  • FTP 1:30 min @ 90% (90w) 100 rpm
  • MAP 30 sec @ 105% (105w) 100 rpm
  • FTP 1:30 min @ 90% (90w) 80 rpm
  • MAP 30 sec @ 105% (105w) 100 rpm
  • FTP 1:30 min @ 90% (90w) 90 rpm
  • Recovery 10 min @ 50% (50w) 80 rpm
  • MAP 30 sec @ 105% (105w) 110 rpm
  • FTP 1:30 min @ 90% (90w) 90 rpm
  • MAP 30 sec @ 105% (105w) 100 rpm
  • FTP 1:30 min @ 90% (90w) 80 rpm
  • MAP 30 sec @ 105% (105w) 80 rpm
  • FTP 1:30 min @ 90% (90w) 90 rpm
  • MAP 30 sec @ 105% (105w) 110 rpm
  • FTP 1:30 min @ 90% (90w) 100 rpm
  • Recovery 10 min @ 50% (50w) 85 rpm
  • 4X
    • MAP 30 sec @ 105% (105w) 100 rpm
    • FTP 1:30 min @ 90% (90w) 90 rpm
  • Recovery 10 min @ 50% (50w) 80 rpm
  • FTP 15 min @ 60% (60w) 90 rpm
  • Recovery 7 min @ 45% (45w) 80 rpm