TH80/28 - 4x 7' 100%

• Cycling
• 1h 20mTime
• 92Stress
• 0.83Intensity
• 60Popularity

About this workout

This threshold workout features four brutal 7-minute efforts at 100% FTP, perfect for honing the pace you'll sustain during weekly group rides and time trials. It’s a classic choice for building your sustainable power while challenging your limits with short recoveries to keep you sharp.

Workout structure

• Warm Up 2 min @ 58% (58w) 84 rpm
• Warm Up 2 min @ 62% (62w) 86 rpm
• Warm Up 2 min @ 66% (66w) 88 rpm
• Warm Up 2 min @ 70% (70w) 90 rpm
• Quick Legs 30 sec @ 95% (95w) 100 rpm
• Easy 30 sec @ 60% (60w) 85 rpm
• Quick Legs 30 sec @ 100% (100w) 100 rpm
• Easy 30 sec @ 60% (60w) 85 rpm
• 4X
  • 7 min @ 100% (100w)
  • Rest 3 min @ 58% (58w)
• 8 min @ 75% (75w)
• Rest 8 min @ 72% (72w)
• 8 min @ 70% (70w)
• 6 min @ 60% (60w)