Threshold

Z4 interval

  • Cycling
  • 1h 5mTime
  • 75Stress
  • 0.83Intensity
  • 191Popularity

About this workout

This Z4 interval workout features four solid minutes at 100% FTP, ideal for replicating the pace of weekly group rides and time trials while building your sustainable power. It's a classic threshold session that sharpens your ability to maintain intensity over longer efforts, ensuring you're ready for race day challenges.

eriching

Workout structure

  • 1 min @ 50% (50w)
  • 4 min @ 60% (60w)
  • 3X
    • 1 min @ 50% (50w)
    • 4 min @ 80% (80w)
  • 1 min @ 50% (50w)
  • 4 min @ 60% (60w)
  • 1 min @ 50% (50w)
  • 4 min @ 90% (90w)
  • 4X
    • 1 min @ 50% (50w)
    • 4 min @ 100% (100w)
  • 1 min @ 50% (50w)
  • 4 min @ 80% (80w)
  • 1 min @ 50% (50w)
  • 4 min @ 105% (105w)
  • 5 min @ 50% (50w)