Threshold

Zone 3: Tempo 10 8x4 120 minutes

  • Cycling
  • 2h 6mTime
  • 156Stress
  • 0.86Intensity
  • 92Popularity

About this workout

This intense tempo workout features 9 intervals of 8 minutes at 95% FTP, ideal for building that sustainable pace you’ll rely on during weekly group rides and time trials. It’s a classic choice for improving your aerobic durability while keeping fatigue in check, making it a perfect addition to your mid-week training routine.

Crash1969

Workout structure

  • Warm-Up 5 min @ 50% (50w)
  • 9X
    • 8 min @ 95% (95w) 60 rpm
    • 4 min @ 60% (60w) 85 rpm
  • 8 min @ 95% (95w) 60 rpm
  • Cooldown 5 min @ 50% (50w) 85 rpm