Threshold

V_SFR_09

  • Cycling
  • 1h 12mTime
  • 85Stress
  • 0.84Intensity
  • 65Popularity

About this workout

Get ready to push your limits with this threshold workout featuring 6 × 3 min intervals at 102.7% FTP, perfect for honing the pace you can sustain during weekly group rides and time trials. This SFR cycling session builds your FTP and boosts your ability to maintain a solid effort, making it an essential part of your training arsenal.

filippo

Workout structure

  • Warm-Up 2 min @ 45% (45w) 90 rpm
  • Warm-Up 2 min @ 50% (50w) 90 rpm
  • Warm-Up 2 min @ 55% (55w) 95 rpm
  • Warm-Up 2 min @ 60% (60w) 95 rpm
  • Warm-Up 2 min @ 65% (65w) 95 rpm
  • Warm-Up 2 min @ 70% (70w) 95 rpm
  • Warm-Up 2 min @ 75% (75w) 90 rpm
  • Warm-Up 1 min @ 70% (70w) 95 rpm
  • Warm-Up 1 min @ 80% (80w) 80 rpm
  • Warm-Up 1 min @ 70% (70w) 95 rpm
  • Warm-Up 1 min @ 83% (83w) 85 rpm
  • Warm-Up 2 min @ 50% (50w) 90 rpm
  • SFR 3 min @ 103% (103w) 55 rpm
  • SFRag 1 min @ 103% (103w) 90 rpm
  • Rec 10 sec @ 73% (73w) 90 rpm
  • Rec 2:40 min @ 73% (73w) 90 rpm
  • Rec 10 sec @ 73% (73w) 90 rpm
  • SFR 3 min @ 103% (103w) 55 rpm
  • SFRag 1 min @ 103% (103w) 90 rpm
  • Rec 10 sec @ 73% (73w) 90 rpm
  • Rec 2:40 min @ 73% (73w) 90 rpm
  • Rec 10 sec @ 73% (73w) 90 rpm
  • SFR 3 min @ 103% (103w) 55 rpm
  • SFRag 1 min @ 103% (103w) 90 rpm
  • Rec 10 sec @ 73% (73w) 90 rpm
  • Rec 2:40 min @ 73% (73w) 90 rpm
  • Rec 10 sec @ 73% (73w) 90 rpm
  • SFR 3 min @ 103% (103w) 55 rpm
  • SFRag 1 min @ 103% (103w) 90 rpm
  • Rec 10 sec @ 73% (73w) 90 rpm
  • Rec 2:40 min @ 73% (73w) 90 rpm
  • Rec 10 sec @ 73% (73w) 90 rpm
  • SFR 3 min @ 103% (103w) 55 rpm
  • SFRag 1 min @ 103% (103w) 90 rpm
  • Rec 10 sec @ 73% (73w) 90 rpm
  • Rec 2:40 min @ 73% (73w) 90 rpm
  • Rec 10 sec @ 73% (73w) 90 rpm
  • SFR 3 min @ 103% (103w) 55 rpm
  • SFRag 1 min @ 103% (103w) 90 rpm
  • Rec 10 sec @ 73% (73w) 90 rpm
  • Rec 2:40 min @ 73% (73w) 90 rpm
  • Rec 10 sec @ 73% (73w) 90 rpm
  • Defa 2 min @ 50% (50w) 90 rpm
  • Defa 4 min @ 55% (55w) 105 rpm
  • Defa 2 min @ 50% (50w) 95 rpm
  • Defa 2 min @ 45% (45w) 85 rpm