Threshold

SUF FTP Progression 4: 4x10

  • Cycling
  • 1h 32mTime
  • 106Stress
  • 0.83Intensity
  • 20Popularity

About this workout

This classic threshold workout features three hard 10-minute intervals at 100% FTP, perfect for pushing your limits like MVDP in an FTP test. It's a staple for building sustainable power that translates well to weekly group rides and time trials, ensuring you can hold your own in fierce competition.

Dimitri

Workout structure

  • 30 min @ 45% (45w)
  • 1 min @ 50% (50w)
  • 1:15 min @ 60% (60w)
  • 2X
    • 30 sec @ 75% (75w)
    • 30 sec @ 60% (60w)
  • 30 sec @ 90% (90w)
  • 30 sec @ 70% (70w)
  • 30 sec @ 100% (100w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 150% (150w)
  • 45 sec @ 50% (50w)
  • 15 sec @ 180% (180w)
  • 1:30 min @ 50% (50w)
  • 3X
    • 10 min @ 100% (100w)
    • 1 min @ 40% (40w)
    • 1 min @ 45% (45w)
    • 1 min @ 50% (50w)
  • 10 min @ 100% (100w)
  • 1 min @ 55% (55w)
  • 1 min @ 50% (50w)
  • 1 min @ 45% (45w)
  • 1 min @ 40% (40w)