Threshold

TEMPO 4x9' (+4')

  • Cycling
  • 1h 30mTime
  • 100Stress
  • 0.82Intensity
  • 30Popularity

About this workout

This tempo workout features three sets of six minutes at a challenging 96.1% FTP, perfect for building the sustainable power you need for group rides and time trials. It's an efficient way to boost your endurance without overcooking, making it a solid choice for a mid-week staple.

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Workout structure

  • 10 min @ 40-65% (40-65w)
  • 5 min @ 65% (65w)
  • 1 min @ 80% (80w)
  • 1 min @ 40% (40w)
  • 1 min @ 89% (89w)
  • 1 min @ 40% (40w)
  • 1 min @ 100% (100w)
  • 4X
    • 1 min @ 40% (40w)
    • 30 sec @ 120% (120w)
  • Rest 1 min @ 40% (40w)
  • 7 min @ 40-64% (40-64w)
  • 3X
    • 6 min @ 96% (96w)
    • 3 min @ 96% (96w)
    • Rest 4 min @ 65% (65w)
  • 6 min @ 96% (96w)
  • 3 min @ 96% (96w)
  • Rest 8 min @ 65-39% (65-39w)