z4-threshold-waves-3×12
- Cycling
- 1hTime
- 72Stress
- 0.85Intensity
- 405Popularity
About this workout
This 3x12 workout features alternating efforts at 88% FTP, pushing your aerobic threshold for sustained power that mirrors the pace of your toughest group rides and time trials. A crucial session to build the foundation for longer efforts and improve your FTP without overcooking your legs.
Workout structure
- 10 min @ 40-60% (40-60w)
- 2 min @ 88% (88w)
- 2 min @ 90% (90w)
- 2 min @ 92% (92w)
- 2 min @ 94% (94w)
- 2 min @ 96% (96w)
- 2 min @ 98% (98w)
- 5 min @ 40-60% (40-60w)
- 2 min @ 90% (90w)
- 2 min @ 92% (92w)
- 2 min @ 94% (94w)
- 2 min @ 96% (96w)
- 2 min @ 98% (98w)
- 2 min @ 100% (100w)
- 5 min @ 40-60% (40-60w)
- 2 min @ 92% (92w)
- 2 min @ 94% (94w)
- 2 min @ 96% (96w)
- 2 min @ 98% (98w)
- 2 min @ 100% (100w)
- 2 min @ 102% (102w)
- 4 min @ 40% (40w)