Threshold Intervals 5x4min
50 min · avg 74% FTP · Threshold · TSS 56 · IF 0.82
Threshold: Riding at or near FTP. Trains your body to clear lactate faster and sustain high power for 20–60 minutes — this is what directly raises FTP.
5 x 4min intervals at 91% FTP, with 4min recovery at 80% FTP, framed by a warm-up and cool-down.
The .fit file works on Garmin/Wahoo devices. The .zwo file is the original Zwift format — use it to import this workout directly into Intervals.icu (drag it onto your workout library), Zwift, or TrainingPeaks. Both use power targets as a percentage of FTP, applied automatically based on the FTP set in that app or device — the field above only adjusts the watt numbers shown on this page.
On mobile, opening a downloaded .fit file with Garmin Connect can incorrectly import it as a route instead of a workout. Sending it to Intervals.icu instead avoids that — Intervals.icu pushes it on to your connected Garmin or Wahoo device automatically.