Threshold

Swattate 7

  • Cycling
  • 1h 12mTime
  • 73Stress
  • 0.78Intensity
  • 111Popularity

About this workout

Swattate 7 delivers classic threshold work with two hard efforts at 100% FTP, perfect for building the sustainable power needed for weekly group rides and time trials. This session is a bread-and-butter choice for cyclists looking to define their FTP while pushing their limits.

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
  • 3 min @ 90% (90w) 60 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 3 min @ 55% (55w) 90 rpm
  • 3 min @ 95% (95w) 60 rpm
  • 2X
    • 1 min @ 90% (90w) 90 rpm
    • 3 min @ 55% (55w) 90 rpm
    • 3 min @ 100% (100w) 60 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 3 min @ 55% (55w) 90 rpm
  • 3 min @ 103% (103w) 60 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 3 min @ 55% (55w) 90 rpm
  • 3 min @ 105% (105w) 60 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 3 min @ 55% (55w) 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