Threshold 4×5

• Cycling
• 3h 30mTime
• 202Stress
• 0.76Intensity
• 40Popularity

About this workout

This workout features 14 intervals of 5 minutes at 95% FTP, pushing your aerobic threshold to improve your sustainable power for those tough group rides and time trials. It’s a classic approach to building the endurance and capacity needed for extended efforts, ensuring you're ready to hold your own when the pace picks up.

Workout structure

• 9 min @ 70% (70w)
• 1 min @ 55% (55w)
• 14X
  • 5 min @ 95% (95w)
  • 5 min @ 55% (55w)
• 6X
  • 9 min @ 55% (55w)
  • 1 min @ 55% (55w)