Threshold

Swattate 9

  • Cycling
  • 1h 12mTime
  • 81Stress
  • 0.82Intensity
  • 30Popularity

About this workout

Swattate 9 features a classic main set of 6 × 3 min at 100% FTP, pushing your limits and solidifying your threshold power for those critical moments in group rides and time trials. This workout is essential for building the sustainable effort needed to maintain your pace when it counts the most.

nsavaglia

Workout structure

  • 2 min @ 50% (50w) 85 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 1 min @ 60% (60w) 90 rpm
  • 1 min @ 65% (65w) 95 rpm
  • 1 min @ 70% (70w) 95 rpm
  • 1 min @ 75% (75w) 95 rpm
  • 2 min @ 80% (80w) 90 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 2 min @ 85% (85w) 80 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 2 min @ 90% (90w) 75 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 1 min @ 100% (100w) 70 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 6X
    • 30 sec @ 120% (120w) 60 rpm
    • 2:30 min @ 100% (100w) 60 rpm
    • 1 min @ 90% (90w) 90 rpm
    • 3 min @ 55% (55w) 85 rpm
  • 4 min @ 60% (60w) 105 rpm
  • 2 min @ 55% (55w) 95 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 2 min @ 45% (45w) 85 rpm