Workouts» Singletrack Slayer» Week 8 »

1. Supra-Threshold #2

5min from 42 to 70% FTP
2min @ 50% FTP
3min @ 70% FTP
4x 10sec @ 175% FTP,
50sec @ 50% FTP
2min @ 50% FTP
2min @ 90% FTP
3min @ 50% FTP
5min from 103 to 108% FTP
40sec @ 60rpm, 120% FTP
5min @ 55% FTP
5min from 103 to 108% FTP
40sec @ 60rpm, 120% FTP
5min @ 55% FTP
5min from 103 to 108% FTP
40sec @ 60rpm, 120% FTP
5min @ 55% FTP
5min from 103 to 108% FTP
40sec @ 60rpm, 120% FTP
5min @ 50% FTP
5min from 42 to 70% FTP2min @ 50% FTP3min @ 70% FTP4x 10sec @ 175% FTP,
50sec @ 50% FTP2min @ 50% FTP2min @ 90% FTP3min @ 50% FTP5min from 103 to 108% FTP40sec @ 60rpm, 120% FTP5min @ 55% FTP5min from 103 to 108% FTP40sec @ 60rpm, 120% FTP5min @ 55% FTP5min from 103 to 108% FTP40sec @ 60rpm, 120% FTP5min @ 55% FTP5min from 103 to 108% FTP40sec @ 60rpm, 120% FTP5min @ 50% FTP
Workout overview

Duration: 1h 3m 40s

Stress points: 79

Zone distribution

Z1: 34m

Z2: 5m

Z3: -

Z4: 10m

Z5: 12m

Z6: 3m

53%
8%
0%
16%
19%
5%

For a MTB rider, raising the power you can produce at threshold is of paramount importance.

This supra-threshold session of 4x 5 minutes will have you working at just above your anaerobic threshold power. But be prepared for the sting in the tail! The effort is completed with a low cadence, high power burst. This is just like what you would experience when powering over a steep dirt hill.

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All workouts in 

Singletrack Slayer » Week 8

  • 1. Supra-Threshold #2

    1h 4m | 79 SP

    View >

  • 2. Zone 2 #1

    1h | 46 SP

    View >

  • 3. Lactate Shuttle #1

    1h 1m | 76 SP

    View >

  • 4. Tempo #3

    1h 2m | 65 SP

    View >

  • 5. Recovery Spin

    48m | 32 SP

    View >

  • 6. Threshold #6

    1h 4m | 81 SP

    View >

  • 7. Tempo-Surges #3

    1h 1m | 74 SP

    View >

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