Week 1 – Intervals

• Cycling
• 1h 25mTime
• 95Stress
• 0.82Intensity
• 20Popularity

About this workout

This workout features a classic threshold main set with 4 × 5 min at 100% FTP, perfect for honing your sustainable power for weekly group rides and TTs. It's an effective way to push your limits while building that essential FTP base—ideal for those looking to boost their performance in competitive scenarios.

Workout structure

• 3 min @ 50% (50w)
• 2 min @ 60% (60w)
• 2 min @ 65% (65w)
• 2 min @ 70% (70w)
• 1 min @ 50% (50w)
• 5X
  • 30 sec @ 100% (100w)
  • 30 sec @ 50% (50w)
• 2X
  • 10 min @ 90% (90w)
  • 5 min @ 50% (50w)
• 4X
  • 5 min @ 100% (100w)
  • 2:30 min @ 50% (50w)
• 10 min @ 50% (50w)