4x10 Threshold
75 min · 75-92 TSS · IF 0.81 · 95-100% FTP · Zone 4 (Sweet Spot)
What this workout does
Forty minutes of work at threshold, broken into four manageable pieces. The short recoveries keep pressure on your aerobic system while letting you nail each rep.
Forty minutes at 95-100% FTP with short recoveries keeps the aerobic system under near-continuous threshold stress. The 4-minute breaks reset your form but never let you fully recover, so each rep deepens the adaptation. A demanding session best placed on your freshest quality day.
How to ride it
Indoor / trainer
Warm up 15min. 4x10min at 95-100% FTP with 4min easy between. Cool down 5min. Same effort on rep four as rep one.
Outside
Any quiet road or repeatable loop works. Ride each 10-minute rep at 95-100% FTP, seated and steady - firm, purposeful, breathing deep - and keep the 4-minute recoveries genuinely easy.
Workout structure (75 min)
- Warm-up 15m 55% 4x - Effort 10m 98% - 4m 55% - Cool-down 5m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
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