ZA Road WO #1 -Aerobic Power

• Cycling
• 1hTime
• 76Stress
• 0.87Intensity
• 185Popularity

About this workout

This workout focuses on pushing your critical power with two sets of 5 minutes at 103% FTP, ideal for sharpening your ability to sustain effort during group rides and time trials. It’s a classic threshold session that builds the power and endurance needed to maintain pace when the race heats up.

Workout structure

• 9 min @ 50-80% (50-80w)
• 2X
  • 3 min @ 55% (55w)
  • 2 min @ 85% (85w)
• 3 min @ 55% (55w)
• 2X
  • 2 min @ 105% (105w)
  • 30 sec @ 130% (130w)
  • 3 min @ 65% (65w)
• 2X
  • 5 min @ 103% (103w)
  • 2 min @ 55% (55w)
• 8 min @ 105% (105w)
• 5 min @ 65-45% (65-45w)