Z4 @ 100% 12 x (5m 1m)

• Cycling
• 1h 12mTime
• 111Stress
• 0.96Intensity
• 15Popularity

About this workout

This classic threshold workout features 12 sets of 5 minutes at 100% FTP, pushing your sustainable power to the limit while honing the pace you’ll hold on group rides and time trials. It’s a brutal yet essential session for defining your FTP and preparing for those race kicks when the intensity ramps up.

Workout structure

• 12X
  • 5 min @ 100% (100w)
  • Rest 1 min @ 65% (65w)