week 10 day 3

• Cycling
• 2h 30mTime
• 159Stress
• 0.80Intensity
• 35Popularity

About this workout

This workout features 5 sets of 2 × 4 min at 94% FTP, pushing your threshold and building the sustainable power you need for those weekly group rides and time trials. Perfect for a mid-week day trainer session, it’s tough but essential for defining your FTP and boosting performance.

Workout structure

• 12 min @ 55-75% (55-75w)
• 3 min @ 40% (40w)
• 2X
  • 3:45 min @ 88-94% (88-94w)
  • 3:45 min @ 94-88% (94-88w)
• 6 min @ 40% (40w)
• 2X
  • 3:45 min @ 88-94% (88-94w)
  • 3:45 min @ 94-88% (94-88w)
• 6 min @ 40% (40w)
• 2X
  • 3:45 min @ 88-94% (88-94w)
  • 3:45 min @ 94-88% (94-88w)
• 6 min @ 40% (40w)
• 2X
  • 3:45 min @ 88-94% (88-94w)
  • 3:45 min @ 94-88% (94-88w)
• 6 min @ 40% (40w)
• 2X
  • 3:45 min @ 88-94% (88-94w)
  • 3:45 min @ 94-88% (94-88w)
• 6 min @ 40% (40w)
• 25 min @ 70% (70w)
• 5 min @ 70-55% (70-55w)