>> Workouts >> Classic - 4 x (15 min on, 3 min off)

Classic - 4 x (15 min on, 3 min off)

Tags: Threshold Improve Endurance Improve FTP Improve Hill Climbing
      • 01:27:00
      • Duration
      • Threshold
      • Category
      • Intensity
Est. Average Power
157 watts
Est. Kcals
901
Est. Points
72
Ridden 0 time(s) in the last 30 days
  • Avg. power
    157 watts
  • Est. Kcals
    901
  • Points
    72
      • Intensity
      • Time
      • Points
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Workout description

This is another "Classic" workout. An all time favourite in the cycling community. Its nothing fancy but it works for many. Consisting of 4 x 15 minute blocks, the rider will benefit from 60 minutes in the at threshold. Riders should build up to performing this workout and ensure they are comfortable with training at sweetspot & threshold levels

This is a mentally and physically demanding workout that should ideally only be attempted when fully recovered from previous training sessions. Be sure to stick to the target power level early in the interval to ensure an evenly paced ride.

This is also a great workout to get a feel for good pacing. Riders new to threshold training with power often see a trend of starting to hard and fading. Use this workout to understand how RPE (real percieved effort) can change for the same power as the duration increases

This is another "Classic" workout. An all time favourite in the cycling community. Its nothing fancy but it works for many. Consisting of 4 x 15 minute blocks, the rider will benefit from 60 minutes in the at threshold. Riders should build up to performing this workout and ensure they are comfortable with training at sweetspot & threshold levels

This is a mentally and physically demanding workout that should ideally only be attempted when fully recovered from previous training sessions. Be sure to stick to the target power level early in the interval to ensure an evenly paced ride.

This is also a great workout to get a feel for good pacing. Riders new to threshold training with power often see a trend of starting to hard and fading. Use this workout to understand how RPE (real percieved effort) can change for the same power as the duration increases

  • Description Time Target Power Intensity Kcals
    Warmup - Easy 01:00 99 Watts
    7 kcals
    Warmup - Easy 01:00 117 Watts
    8 kcals
    Warmup - Steady 01:00 126 Watts
    8 kcals
    Warmup - Steady 01:00 135 Watts
    9 kcals
    Warmup - Hard 00:15 162 Watts
    3 kcals
    Warmup - Steady 00:45 135 Watts
    7 kcals
    Warmup - Hard 00:30 180 Watts
    6 kcals
    Warmup - Moderate 01:00 153 Watts
    10 kcals
    Warmup - Hard 00:15 198 Watts
    3 kcals
    Warmup - Steady 01:00 135 Watts
    9 kcals
    Warmup - Hard 00:15 216 Watts
    4 kcals
    Warmup - Easy 02:00 117 Watts
    15 kcals
    Threshold 15:00 176 Watts
    174 kcals
    Easy 03:00 99 Watts
    20 kcals
    Threshold 15:00 176 Watts
    174 kcals
    Easy 03:00 99 Watts
    20 kcals
    Threshold 15:00 176 Watts
    174 kcals
    Easy 03:00 99 Watts
    20 kcals
    Threshold 15:00 176 Watts
    174 kcals
    Easy 03:00 99 Watts
    20 kcals
    Cool Down 05:00 108 Watts
    36 kcals