Threshold Crunch 3x6 over-under - sheisfast

• Cycling
• 40mTime
• 54Stress
• 0.90Intensity
• 15Popularity

About this workout

This threshold workout features a gnarly over-under format that challenges your ability to sustain power just above your FTP while recovering briefly before hitting it again. Perfect for sharpening your performance in weeknight group rides and time trials, it builds the staying power you need when the pace heats up.

Workout structure

• Warm-Up 1 min @ 50% (50w)
• Warm-Up 1 min @ 65% (65w)
• Warm-Up 1 min @ 85% (85w)
• Warm-Up 1 min @ 100% (100w)
• Warm-Up 1 min @ 60% (60w)
• 3X
  • Interval 2 min @ 93% (93w) 85-90 rpm
  • Interval 1 min @ 106% (106w) 95 rpm
• Rest 2 min @ 50% (50w)
• 3X
  • Interval 2 min @ 93% (93w) 85-90 rpm
  • Interval 1 min @ 106% (106w) 95 rpm
• Rest 1 min @ 50% (50w)
• 3X
  • Interval 2 min @ 93% (93w) 85-90 rpm
  • Interval 1 min @ 106% (106w) 95 rpm
• Rest 1 min @ 50% (50w)
• Cooldown 4 min @ 50-34% (50-34w)