threshold

z4

  • Cycling
  • 1h 21mTime
  • 93Stress
  • 0.83Intensity
  • 365Popularity

About this workout

This z4 training session features a solid main set of 6 × 5-minute efforts at 103% FTP, pushing your limits to match the pace of weekly group rides and time trials. It's an essential workout for building sustainable power and defining your FTP, perfect for those looking to elevate their performance in competitive settings.

MJB

Workout structure

  • 10 min @ 45% (45w)
  • 5 min @ 65% (65w)
  • 5X
    • 30 sec @ 85% (85w)
    • 30 sec @ 50% (50w)
  • 5 min @ 60% (60w)
  • 4X
    • 5 min @ 103% (103w)
    • 1 min @ 45% (45w)
  • 5 min @ 55% (55w)
  • 2X
    • 5 min @ 103% (103w)
    • 1 min @ 45% (45w)
  • 15 min @ 45% (45w)