Threshold

Zone 2 + Zone 4 training (long)

  • Cycling
  • 3h 22mTime
  • 174Stress
  • 0.72Intensity
  • 41Popularity

About this workout

This workout combines sustained efforts at threshold intensity with steady recovery, making it a classic choice for building the endurance necessary for long group rides and Time Trials. Perfect for those looking to improve their FTP and develop a solid aerobic base, it's a tough but rewarding session that pays off on race day.

xianyang

Workout structure

  • 10 min @ 25-65% (25-65w)
  • 120 min @ 63% (63w)
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 1 min @ 40% (40w)
  • 30 sec @ 100% (100w)
  • 2:30 min @ 60% (60w)
  • 8X
    • 4 min @ 100% (100w)
    • 4 min @ 40% (40w)