umbral

• Cycling
• 1hTime
• 52Stress
• 0.72Intensity
• 135Popularity

About this workout

Umbral is a classic threshold workout designed to push your sustainable power on group rides and time trials, featuring a main set of 5×4 minute efforts at 85% FTP. This session builds the endurance you need for maintaining pace during long climbs and race efforts while ensuring you recover adequately between intervals.

Workout structure

• 10 min @ 40-60% (40-60w) 80 rpm
• 2X
  • 2 min @ 60% (60w) 80 rpm
  • Rest 2 min @ 55% (55w)
• 5X
  • 3:30 min @ 85-100% (85-100w) 80 rpm
  • Rest 3:30 min @ 55% (55w)
• 7 min @ 50% (50w) 80 rpm