1 x 30 minute in Zone 4 “Threshold" 3X3 minute VO2

• Cycling
• 1h 22mTime
• 108Stress
• 0.89Intensity
• 399Popularity

About this workout

This workout features a tough main set of 2 × 3 minutes at 115% FTP, designed to push your limits and solidify your threshold power, making it ideal for sustaining pace on group rides and time trials. Incorporate this high-intensity session into your training to boost your performance and stamina for race day.

Workout structure

• 5 min @ 50% (50w) 80 rpm
• Active 3 min @ 60% (60w) 85 rpm
• Active 3 min @ 70% (70w) 95 rpm
• Active 3 min @ 80% (80w) 75 rpm
• Active 3 min @ 90% (90w) 105 rpm
• Active 10 min @ 55% (55w) 85 rpm
• Active 30 min @ 99% (99w) 90 rpm
• Active 5 min @ 55% (55w) 85 rpm
• 2X
  • Active 3 min @ 115% (115w) 105 rpm
  • Active 3 min @ 55% (55w) 85 rpm
• Active 3 min @ 115% (115w) 105 rpm
• Active 5 min @ 55% (55w) 85 rpm