Threshold

SUF - Thin Air

  • Cycling
  • 1h 0mTime
  • 78Stress
  • 0.88Intensity
  • 675Popularity

About this workout

Thin Air offers a punishing threshold workout designed to push your limits with sustained efforts at just above FTP. Perfect for honing your pace for group rides and time trials, this session will help you define your power while building the stamina needed for those last crucial race kicks.

Xalo

Workout structure

  • Warm-Up 4:40 min @ 49% (49w) 90 rpm
  • Warm-Up 1:15 min @ 69% (69w) 90 rpm
  • Warm-Up 30 sec @ 84% (84w) 100 rpm
  • Warm-Up 2:35 min @ 54% (54w) 90 rpm
  • Warm-Up 2 min @ 69% (69w) 80 rpm
  • Warm-Up 30 sec @ 84% (84w) 70 rpm
  • Work 1 min @ 49% (49w) 85 rpm
  • Work 15 sec @ 94% (94w) 100 rpm
  • Work 30 sec @ 69% (69w) 90 rpm
  • Work 20 sec @ 98% (98w) 100 rpm
  • 2X
    • Work 30 sec @ 69% (69w) 90 rpm
    • Work 20 sec @ 103% (103w) 100 rpm
  • Work 30 sec @ 69% (69w) 90 rpm
  • Work 20 sec @ 98% (98w) 100 rpm
  • Work 30 sec @ 69% (69w) 90 rpm
  • Work 15 sec @ 112% (112w) 100 rpm
  • Work 40 sec @ 49% (49w) 90 rpm
  • Work 1:45 min @ 98% (98w) 80 rpm
  • Work 55 sec @ 103% (103w) 85 rpm
  • Work 20 sec @ 111% (111w) 95 rpm
  • Work 1 min @ 103% (103w) 85 rpm
  • Work 1:5 min @ 81% (81w) 75 rpm
  • Work 20 sec @ 103% (103w) 85 rpm
  • Work 45 sec @ 89% (89w) 75 rpm
  • Work 7 sec @ 103% (103w) 85 rpm
  • Work 43 sec @ 89% (89w) 75 rpm
  • Work 25 sec @ 103% (103w) 85 rpm
  • Work 2 min @ 84% (84w) 60 rpm
  • Work 45 sec @ 79% (79w) 80 rpm
  • Work 15 sec @ 84% (84w) 90 rpm
  • Work 50 sec @ 89% (89w) 75 rpm
  • Work 20 sec @ 106% (106w) 85 rpm
  • Work 1:10 min @ 89% (89w) 75 rpm
  • Work 15 sec @ 106% (106w) 85 rpm
  • Work 1:5 min @ 89% (89w) 75 rpm
  • Work 20 sec @ 106% (106w) 85 rpm
  • Work 1:5 min @ 89% (89w) 75 rpm
  • Work 1:15 min @ 106% (106w) 90 rpm
  • Work 55 sec @ 79% (79w) 80 rpm
  • Work 10 sec @ 89% (89w) 90 rpm
  • Work 1:10 min @ 82% (82w) 80 rpm
  • Work 4 min @ 91% (91w) 70 rpm
  • Stand 1:15 min @ 105% (105w) 80 rpm
  • Work 10 sec @ 106% (106w) 90 rpm
  • Work 1 min @ 105% (105w) 80 rpm
  • Surge 15 sec @ 109% (109w) 90 rpm
  • Work 2 min @ 89% (89w) 90 rpm
  • Work 1:5 min @ 74% (74w) 80 rpm
  • Stand 1:20 min @ 101% (101w) 70 rpm
  • Surge 15 sec @ 106% (106w) 80 rpm
  • Work 1 min @ 101% (101w) 70 rpm
  • Surge 10 sec @ 106% (106w) 80 rpm
  • Work 45 sec @ 89% (89w) 80 rpm
  • Surge 20 sec @ 106% (106w) 90 rpm
  • Work 1:15 min @ 84% (84w) 80 rpm
  • Work 1 min @ 98% (98w) 90 rpm
  • Stand 25 sec @ 107% (107w) 75 rpm
  • Work 1:20 min @ 89% (89w) 90 rpm
  • Work 2:30 min @ 101% (101w) 75 rpm
  • Stand 30 sec @ 107% (107w) 80 rpm
  • Sprint 10 sec @ 119% (119w) 90 rpm
  • Cool Down 3 min @ 49% (49w) 90 rpm