swattate GB 3-2023

• Cycling
• 1h 12mTime
• 77Stress
• 0.80Intensity
• 56Popularity

About this workout

This workout features two sets of high-intensity efforts at 104% FTP, perfect for replicating the sustained pace needed for weekly group rides and time trials. It's a solid addition to your training arsenal for boosting your threshold power and ensuring you can hold on during race kicks and chase down breakaways.

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
• 1:30 min @ 100% (100w) 60 rpm
• 1 min @ 102% (102w) 70 rpm
• 30 sec @ 105% (105w) 90 rpm
• 3 min @ 55% (55w) 85 rpm
• 1:30 min @ 100% (100w) 60 rpm
• 2X
  • 1 min @ 105% (105w) 70 rpm
  • 30 sec @ 105% (105w) 90 rpm
  • 3 min @ 55% (55w) 85 rpm
  • 1:30 min @ 102% (102w) 60 rpm
• 1 min @ 107% (107w) 70 rpm
• 30 sec @ 105% (105w) 90 rpm
• 3 min @ 55% (55w) 85 rpm
• 1:30 min @ 102% (102w) 60 rpm
• 2X
  • 1 min @ 107% (107w) 70 rpm
  • 30 sec @ 107% (107w) 90 rpm
  • 3 min @ 55% (55w) 85 rpm
  • 1:30 min @ 104% (104w) 60 rpm
• 1 min @ 107% (107w) 70 rpm
• 30 sec @ 110% (110w) 90 rpm
• 3 min @ 55% (55w) 85 rpm
• 4 min @ 60% (60w) 105 rpm
• 3 min @ 55% (55w) 90 rpm
• 3 min @ 50% (50w) 85 rpm