LT-Z4 (Threshold Bursts 3 x 15 min (1:30 min/30s) Advance - Z4)

• Cycling
• 1h 39mTime
• 98Stress
• 0.77Intensity
• 230Popularity

About this workout

This workout features a classic main set of 3 sets of 7 x 90-second efforts at 98% FTP, designed to build your sustainable power for weekly group rides and time trials. It’s perfect for pushing your threshold limits while improving your ability to handle those race kicks and surges that come with competitive cycling.

Workout structure

• 10 min @ 50% (50w)
• 3X
  • 1 min @ 65% (65w)
  • Rest 1 min @ 50% (50w)
• 10 min @ 72% (72w)
• 7X
  • 1:30 min @ 98% (98w)
  • Rest 30 sec @ 50% (50w)
• 8 min @ 65% (65w)
• 7X
  • 1:30 min @ 98% (98w)
  • Rest 30 sec @ 50% (50w)
• 8 min @ 65% (65w)
• 7X
  • 1:30 min @ 98% (98w)
  • Rest 30 sec @ 50% (50w)
• 15 min @ 50% (50w)