Threshold

12x5min FTP

  • Cycling
  • 2h 46mTime
  • 195Stress
  • 0.84Intensity
  • 55Popularity

About this workout

This 12x5min FTP workout is a classic threshold session that helps define your FTP while mimicking the sustained efforts required in weekly group rides and time trials. Perfect for building the endurance and power needed to push through tough race moments or maintain a strong pace during climbs, it’s essential for any serious cyclist looking to raise their game.

Klemens

Workout structure

  • Warm-Up 6 min @ 40-70% (40-70w)
  • 1 min @ 33% (33w)
  • Cooldown 10 min @ 70% (70w)
  • 4X
    • 1 min @ 50% (50w)
    • 10 min @ 75% (75w)
  • Rest 1 min @ 50% (50w)
  • 11X
    • 5 min @ 100% (100w)
    • 1 min @ 33% (33w)
    • 2 min @ 70% (70w)
  • 5 min @ 100% (100w)
  • 1 min @ 33% (33w)
  • 10 min @ 75% (75w)