Threshold

Washington +6

  • Cycling
  • 1h 30mTime
  • 110Stress
  • 0.86Intensity
  • 15Popularity

About this workout

Washington +6 delivers classic FTP-defining work with 4 × 7-minute intervals at 105% FTP, perfect for honing the pace you'll sustain in group rides and time trials. This session builds your sustainable power while pushing your limits, making it essential for serious cyclists aiming to improve performance.

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Workout structure

  • 6 min @ 50% (50w)
  • 6 min @ 76% (76w)
  • 3 min @ 96% (96w)
  • 5 min @ 50% (50w)
  • 4X
    • 7 min @ 105% (105w)
    • Rest 5 min @ 40% (40w)
  • 7 min @ 105% (105w)
  • 15 min @ 60-40% (60-40w)