Threshold

Z4 - Para quem não fez Setúbal e vai fazer Portimão

  • Cycling
  • 1h 27mTime
  • 88Stress
  • 0.78Intensity
  • 15Popularity

About this workout

This Z4 training session features three hard 5-minute efforts at 87% FTP, perfect for simulating the intensity needed in races like Portimão. It's a classic threshold workout that builds your sustainable power for group rides and time trials, helping you hold your pace when it counts.

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Workout structure

  • Warm-Up 5 min @ 35-55% (35-55w)
  • Active 5 min @ 45% (45w) 88 rpm
  • Active 5 min @ 54% (54w) 93 rpm
  • 5X
    • Active 30 sec @ 81% (81w) 115 rpm
    • Rest 30 sec @ 50% (50w) 65 rpm
  • 5X
    • Active 30 sec @ 95% (95w) 115 rpm
    • Rest 30 sec @ 50% (50w) 65 rpm
  • Active 3 min @ 50% (50w)
  • 5X
    • Active 30 sec @ 110% (110w) 105 rpm
    • Rest 1 min @ 50% (50w) 65 rpm
  • Active 2 min @ 50% (50w)
  • 3X
    • Active 4 min @ 100% (100w) 95 rpm
    • Active 1 min @ 105% (105w) 105 rpm
    • Active 5 min @ 87% (87w)
    • Active 5 min @ 50% (50w)
  • Active 5 min @ 45% (45w)