Workouts» Derek Rush's Pain Cave Intervals »

Threshold to Russian Steps

12min from 35 to 90% FTP
2min @ 50% FTP
5x 2min @ 102% FTP,
30sec @ 35% FTP
20sec @ 130% FTP
40sec @ 30% FTP
30sec @ 130% FTP
30sec @ 30% FTP
40sec @ 130% FTP
20sec @ 30% FTP
50sec @ 130% FTP
10sec @ 30% FTP
1min @ 130% FTP
5min @ 50% FTP
5x 2min @ 102% FTP,
30sec @ 35% FTP
20sec @ 130% FTP
40sec @ 30% FTP
30sec @ 130% FTP
30sec @ 30% FTP
40sec @ 130% FTP
20sec @ 30% FTP
50sec @ 130% FTP
10sec @ 30% FTP
1min @ 130% FTP
5min @ 50% FTP
5x 2min @ 102% FTP,
30sec @ 35% FTP
20sec @ 130% FTP
40sec @ 30% FTP
30sec @ 130% FTP
30sec @ 30% FTP
40sec @ 130% FTP
20sec @ 30% FTP
50sec @ 130% FTP
10sec @ 30% FTP
1min @ 130% FTP
5min @ 50% FTP
5x 2min @ 102% FTP,
30sec @ 35% FTP
20sec @ 130% FTP
40sec @ 30% FTP
30sec @ 130% FTP
30sec @ 30% FTP
40sec @ 130% FTP
20sec @ 30% FTP
50sec @ 130% FTP
10sec @ 30% FTP
1min @ 130% FTP
10min from 70 to 25% FTP
Workout overview

Duration: 1h 49m

Stress points: 145

Zone distribution

Z1: 47m

Z2: 6m

Z3: 3m

Z4: 40m

Z5: -

Z6: 13m

43%
5%
3%
37%
0%
12%

Author: Derek Rush

4 x 10' blocks at 102% of FTP with 30" recoveries, each followed up with Russian Steps of high cadence reps at 130%. Five minute rest between sets.

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