swattate GB 4-2023

• Cycling
• 1h 7mTime
• 73Stress
• 0.81Intensity
• 64Popularity

About this workout

This tough workout features 4 intervals of 90 seconds at 100% FTP, pushing your limits and refining the power you can sustain during group rides and time trials. It's an essential piece for building your threshold, helping you maintain pace and fend off attacks when the effort ramps up.

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
• 4X
  • 1:30 min @ 100% (100w) 60 rpm
  • 1 min @ 100% (100w) 70 rpm
  • 30 sec @ 110% (110w) 95 rpm
  • 3 min @ 65% (65w) 85 rpm
• 5 min @ 102% (102w) 60 rpm
• 2 min @ 100% (100w) 80 rpm
• 3 min @ 90% (90w) 90 rpm
• 3 min @ 65% (65w) 85 rpm
• 4 min @ 60% (60w) 105 rpm
• 3 min @ 55% (55w) 90 rpm
• 3 min @ 50% (50w) 85 rpm