Threshold

Sufferfest - ISLAGIATT

  • Cycling
  • 1h 51mTime
  • 151Stress
  • 0.90Intensity
  • 292Popularity

About this workout

The Sufferfest ISLAGIATT workout delivers a punishing threshold challenge with 7 intervals of 20 seconds at 105% FTP, perfect for simulating the sustained efforts required in time trials and group rides. This workout is a classic for building the sustainable power needed to tackle those tough race scenarios and improve your overall FTP.

RossiRides

Workout structure

  • Active 4:1 min @ 50% (50w) 90 rpm
  • Active 2 min @ 70% (70w) 90 rpm
  • Active 30 sec @ 55% (55w) 90 rpm
  • Active 2 min @ 85% (85w) 75 rpm
  • Active 39 sec @ 55% (55w) 90 rpm
  • Active 1:44 min @ 90% (90w) 90 rpm
  • Active 47 sec @ 55% (55w) 90 rpm
  • Active 1:51 min @ 95% (95w) 100 rpm
  • Active 34 sec @ 55% (55w) 90 rpm
  • Active 1:55 min @ 100% (100w) 60 rpm
  • Active 3:1 min @ 50% (50w) 90 rpm
  • Active 53 sec @ 80% (80w) 90 rpm
  • Active 1:46 min @ 95% (95w) 90 rpm
  • Active 36 sec @ 100% (100w) 90 rpm
  • Active 1:36 min @ 80% (80w) 90 rpm
  • Active 28 sec @ 117% (117w) 60 rpm
  • Active 2:45 min @ 90% (90w) 80 rpm
  • Active 16 sec @ 147% (147w) 80 rpm
  • Active 19 sec @ 105% (105w) 80 rpm
  • Active 40 sec @ 85% (85w) 90 rpm
  • Active 13 sec @ 90% (90w) 90 rpm
  • Active 33 sec @ 85% (85w) 90 rpm
  • Active 55 sec @ 90% (90w) 90 rpm
  • Active 49 sec @ 85% (85w) 90 rpm
  • Active 3:4 min @ 90% (90w) 80 rpm
  • Active 3:6 min @ 55% (55w) 90 rpm
  • Active 1:24 min @ 112% (112w) 90 rpm
  • Active 1:28 min @ 105% (105w) 80 rpm
  • Active 13 sec @ 147% (147w) 90 rpm
  • Active 24 sec @ 90% (90w) 80 rpm
  • Active 1:6 min @ 95% (95w) 60 rpm
  • Active 10 sec @ 147% (147w) 90 rpm
  • Active 1:15 min @ 90% (90w) 90 rpm
  • Active 12 sec @ 100% (100w) 90 rpm
  • Active 1:7 min @ 90% (90w) 90 rpm
  • Active 19 sec @ 100% (100w) 90 rpm
  • Active 2:58 min @ 93% (93w) 90 rpm
  • Active 52 sec @ 90% (90w) 90 rpm
  • Active 52 sec @ 105% (105w) 70 rpm
  • Active 2:46 min @ 90% (90w) 90 rpm
  • Active 6 sec @ 114% (114w) 90 rpm
  • Active 18 sec @ 105% (105w) 70 rpm
  • Active 1:38 min @ 95% (95w) 80 rpm
  • Active 20 sec @ 90% (90w) 90 rpm
  • Active 19 sec @ 105% (105w) 70 rpm
  • Active 7 sec @ 119% (119w) 80 rpm
  • Active 2:5 min @ 100% (100w) 90 rpm
  • Active 5 min @ 50% (50w) 100 rpm
  • Active 3:14 min @ 95% (95w) 80 rpm
  • Active 43 sec @ 110% (110w) 100 rpm
  • Active 3:2 min @ 90% (90w) 80 rpm
  • Active 19 sec @ 118% (118w) 90 rpm
  • Active 1:10 min @ 93% (93w) 80 rpm
  • Active 16 sec @ 105% (105w) 90 rpm
  • Active 21 sec @ 93% (93w) 80 rpm
  • Active 27 sec @ 100% (100w) 90 rpm
  • Active 1:57 min @ 93% (93w) 80 rpm
  • Active 1:13 min @ 100% (100w) 80 rpm
  • Active 26 sec @ 80% (80w) 80 rpm
  • Active 27 sec @ 85% (85w) 80 rpm
  • Active 30 sec @ 122% (122w) 90 rpm
  • Active 1 min @ 88% (88w) 90 rpm
  • Active 2:39 min @ 100% (100w) 80 rpm
  • Active 1:1 min @ 105% (105w) 80 rpm
  • Active 1:14 min @ 122% (122w) 80 rpm
  • Active 1:10 min @ 65% (65w) 100 rpm
  • Active 46 sec @ 75% (75w) 110 rpm
  • Active 30 sec @ 85% (85w) 110 rpm
  • Active 25 sec @ 70% (70w) 90 rpm
  • Active 2:33 min @ 85% (85w) 100 rpm
  • Active 30 sec @ 95% (95w) 100 rpm
  • Active 1:16 min @ 45% (45w) 100 rpm
  • Active 17 sec @ 95% (95w) 80 rpm
  • Active 19 sec @ 131% (131w) 80 rpm
  • Active 42 sec @ 100% (100w) 60 rpm
  • Active 1:12 min @ 93% (93w) 75 rpm
  • Active 32 sec @ 90% (90w) 80 rpm
  • Active 44 sec @ 105% (105w) 75 rpm
  • Active 10 sec @ 90% (90w) 80 rpm
  • Active 21 sec @ 110% (110w) 85 rpm
  • Active 30 sec @ 100% (100w) 75 rpm
  • Active 40 sec @ 93% (93w) 75 rpm
  • Active 31 sec @ 105% (105w) 85 rpm
  • Active 6 sec @ 100% (100w) 75 rpm
  • Active 10 sec @ 90% (90w) 80 rpm
  • Active 16 sec @ 105% (105w) 75 rpm
  • Active 14 sec @ 95% (95w) 80 rpm
  • Active 21 sec @ 100% (100w) 80 rpm
  • Active 15 sec @ 118% (118w) 85 rpm
  • Active 31 sec @ 105% (105w) 75 rpm
  • Active 2:11 min @ 45% (45w) 90 rpm
  • Active 17 sec @ 80% (80w) 100 rpm
  • Active 39 sec @ 70% (70w) 95 rpm
  • Active 22 sec @ 85% (85w) 100 rpm
  • Active 57 sec @ 70% (70w) 90 rpm
  • Active 15 sec @ 122% (122w) 100 rpm
  • Active 9 sec @ 70% (70w) 90 rpm
  • Active 12 sec @ 110% (110w) 100 rpm
  • Active 16 sec @ 80% (80w) 90 rpm
  • Active 24 sec @ 100% (100w) 90 rpm
  • Active 10 sec @ 105% (105w) 100 rpm
  • Active 35 sec @ 80% (80w) 100 rpm
  • Active 22 sec @ 105% (105w) 100 rpm
  • Active 6 sec @ 80% (80w) 90 rpm
  • Active 23 sec @ 122% (122w) 100 rpm
  • Active 11 sec @ 80% (80w) 90 rpm
  • Active 1:28 min @ 105% (105w) 90 rpm
  • Active 49 sec @ 80% (80w) 90 rpm
  • Active 12 sec @ 95% (95w) 90 rpm
  • Active 18 sec @ 134% (134w) 110 rpm
  • Active 3:59 min @ 45% (45w) 90 rpm