swattate GB 1-2023

• Cycling
• 1hTime
• 61Stress
• 0.78Intensity
• 79Popularity

About this workout

This threshold workout features a solid main set of 2 × 3 minutes at 98% FTP, perfect for replicating the sustained effort you'll need during weekly group rides or time trials. It’s a classic approach to building your FTP and enhancing your performance for those crucial race kicks or long climbs, making it an essential component of your training repertoire.

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
• 30 sec @ 110% (110w) 60 rpm
• 2:30 min @ 93% (93w) 60 rpm
• 2 min @ 50% (50w) 90 rpm
• 30 sec @ 110% (110w) 60 rpm
• 2:30 min @ 95% (95w) 60 rpm
• 2 min @ 50% (50w) 90 rpm
• 30 sec @ 112% (112w) 60 rpm
• 2X
  • 2:30 min @ 98% (98w) 60 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 30 sec @ 115% (115w) 60 rpm
• 2:30 min @ 100% (100w) 60 rpm
• 2 min @ 50% (50w) 90 rpm
• 30 sec @ 115% (115w) 60 rpm
• 2:30 min @ 100% (100w) 60 rpm
• 2 min @ 50% (50w) 90 rpm
• 4 min @ 60% (60w) 105 rpm
• 3 min @ 60% (60w) 90 rpm
• 3 min @ 50% (50w) 85 rpm