Threshold

SZF - Sweet 5x4 Splits ramp downs

  • Cycling
  • 2h 5mTime
  • 99Stress
  • 0.69Intensity
  • 15Popularity

About this workout

This session features classic Norwegian splits with two sets of 4 x 60 seconds at 95% FTP, perfect for building that sustainable power you need for weekly group rides and time trials. It's an effective way to boost your threshold without going overboard, giving you the edge for those race kicks and sustained efforts.

alwinsaraswat

Workout structure

  • Active 10 min @ 60% (60w)
  • Active 2 min @ 100% (100w)
  • Active 10 min @ 65% (65w)
  • 4X
    • Active 1 min @ 95% (95w)
    • Active 30 sec @ 50% (50w)
  • Active 2 min @ 65% (65w)
  • 4X
    • Active 1 min @ 93% (93w)
    • Active 30 sec @ 50% (50w)
  • Active 2 min @ 65% (65w)
  • 4X
    • Active 1 min @ 88% (88w)
    • Active 30 sec @ 50% (50w)
  • Active 2 min @ 65% (65w)
  • 4X
    • Active 1 min @ 85% (85w)
    • Active 30 sec @ 50% (50w)
  • Active 2 min @ 65% (65w)
  • 4X
    • Active 1 min @ 82% (82w)
    • Active 30 sec @ 50% (50w)
  • Active 45 min @ 65% (65w)
  • Active 20 min @ 58% (58w)