Threshold

Swattate 4

  • Cycling
  • 1h 3mTime
  • 62Stress
  • 0.77Intensity
  • 15Popularity

About this workout

Swattate 4 focuses on sustained effort with 2 intervals of 3 minutes at 95% FTP, challenging your endurance while building the strength needed for weekly group rides and time trials. This threshold workout is a staple for cyclists looking to refine their FTP while managing fatigue effectively.

nsavaglia

Workout structure

  • 2 min @ 45% (45w) 90 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 2 min @ 55% (55w) 95 rpm
  • 2 min @ 60% (60w) 95 rpm
  • 2 min @ 65% (65w) 95 rpm
  • 2 min @ 70% (70w) 100 rpm
  • 2 min @ 75% (75w) 90 rpm
  • 1 min @ 70% (70w) 100 rpm
  • 1 min @ 80% (80w) 70 rpm
  • 1 min @ 70% (70w) 95 rpm
  • 1 min @ 83% (83w) 80 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 2X
    • 3 min @ 95% (95w) 60 rpm
    • 2:30 min @ 50% (50w) 90 rpm
  • 3 min @ 98% (98w) 60 rpm
  • 2:30 min @ 50% (50w) 90 rpm
  • 3 min @ 100% (100w) 60 rpm
  • 2:30 min @ 50% (50w) 90 rpm
  • 3 min @ 103% (103w) 60 rpm
  • 2:30 min @ 50% (50w) 90 rpm
  • 3 min @ 105% (105w) 60 rpm
  • 2:30 min @ 50% (50w) 90 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 4 min @ 55% (55w) 105 rpm
  • 2 min @ 50% (50w) 95 rpm
  • 2 min @ 45% (45w) 85 rpm