Threshold

23 Mesociclo 3 Agility Lezione 5 - TrainerDay.com

  • Cycling
  • 1h 31mTime
  • 96Stress
  • 0.79Intensity
  • 121Popularity

About this workout

This workout features 12 tough intervals of 20 seconds at 105% FTP, designed to push your limits and build sustainable power for group rides and time trials. It's perfect for honing your threshold capabilities without overextending yourself, making it a go-to for mid-week training.

Maurimtb

Workout structure

  • Warm-Up 7:50 min @ 25-35% (25-35w) 100 rpm
  • Active 38 sec @ 40% (40w) 108 rpm
  • Active 47 sec @ 55% (55w) 108 rpm
  • Active 35 sec @ 70% (70w) 108 rpm
  • Active 35 sec @ 100% (100w) 108 rpm
  • Active 1:3 min @ 45% (45w) 108 rpm
  • Active 40 sec @ 70% (70w) 108 rpm
  • Active 24 sec @ 90% (90w) 108 rpm
  • Active 23 sec @ 100% (100w) 108 rpm
  • Active 3 min @ 45% (45w) 108 rpm
  • Active 40 sec @ 90% (90w) 85 rpm
  • Active 20 sec @ 110% (110w) 105 rpm
  • Active 15 sec @ 95% (95w) 110 rpm
  • Active 20 sec @ 110% (110w) 115 rpm
  • Active 15 sec @ 95% (95w) 103 rpm
  • Active 20 sec @ 110% (110w) 65 rpm
  • Active 15 sec @ 95% (95w) 100 rpm
  • Active 20 sec @ 110% (110w) 100 rpm
  • Active 15 sec @ 95% (95w) 100 rpm
  • Active 20 sec @ 110% (110w) 95 rpm
  • Active 15 sec @ 95% (95w) 65 rpm
  • Active 20 sec @ 110% (110w) 100 rpm
  • Active 15 sec @ 95% (95w) 105 rpm
  • Active 20 sec @ 110% (110w) 110 rpm
  • Active 15 sec @ 95% (95w) 95 rpm
  • Active 20 sec @ 110% (110w) 75 rpm
  • Active 15 sec @ 95% (95w) 90 rpm
  • Active 20 sec @ 110% (110w) 90 rpm
  • Active 15 sec @ 95% (95w) 90 rpm
  • Active 20 sec @ 110% (110w) 95 rpm
  • Active 25 sec @ 95% (95w) 90 rpm
  • Active 20 sec @ 105% (105w) 90 rpm
  • Active 15 sec @ 95% (95w) 90 rpm
  • Active 20 sec @ 105% (105w) 95 rpm
  • Active 15 sec @ 95% (95w) 90 rpm
  • Active 20 sec @ 105% (105w) 90 rpm
  • Active 15 sec @ 95% (95w) 90 rpm
  • Active 20 sec @ 105% (105w) 95 rpm
  • Active 15 sec @ 95% (95w) 90 rpm
  • Active 20 sec @ 105% (105w) 90 rpm
  • Active 15 sec @ 95% (95w) 90 rpm
  • Active 20 sec @ 105% (105w) 95 rpm
  • Active 15 sec @ 95% (95w) 100 rpm
  • Active 20 sec @ 105% (105w) 110 rpm
  • Active 15 sec @ 95% (95w) 110 rpm
  • Cooldown 20 sec @ 105% (105w) 95 rpm
  • 2X
    • Active 15 sec @ 95% (95w)
    • Active 20 sec @ 105% (105w)
  • Rest 15 sec @ 95% (95w)
  • Active 15 sec @ 105% (105w)
  • 10X
    • Active 15 sec @ 95% (95w)
    • Active 20 sec @ 105% (105w)
  • Rest 15 sec @ 95% (95w)
  • Active 8:5 min @ 20% (20w)
  • Active 36 sec @ 65% (65w)
  • 2X
    • Active 30 sec @ 105% (105w)
    • Rest 10 sec @ 60% (60w)
  • Active 25 sec @ 105% (105w)
  • Active 12 sec @ 60% (60w)
  • 2X
    • Active 30 sec @ 120% (120w)
    • Rest 10 sec @ 60% (60w)
  • Active 30 sec @ 120% (120w)
  • Active 12 sec @ 60% (60w)
  • 2X
    • Active 30 sec @ 135% (135w)
    • Rest 10 sec @ 60% (60w)
  • Active 20 sec @ 135% (135w)
  • Active 3:25 min @ 20% (20w)
  • Active 30 sec @ 65% (65w)
  • 3X
    • Active 30 sec @ 105% (105w)
    • Rest 10 sec @ 60% (60w)
  • Active 5 sec @ 105% (105w)
  • 3X
    • Active 10 sec @ 60% (60w)
    • Active 30 sec @ 105% (105w)
  • Rest 10 sec @ 60% (60w)
  • Active 6 sec @ 105% (105w)
  • 3X
    • Active 10 sec @ 60% (60w)
    • Active 30 sec @ 105% (105w)
  • Active 9 sec @ 60% (60w)
  • Active 4:35 min @ 20% (20w)
  • Active 1:53 min @ 40% (40w)
  • Active 1:2 min @ 50% (50w)
  • Active 45 sec @ 60% (60w)
  • Active 32 sec @ 70% (70w)
  • Active 1:47 min @ 20% (20w)
  • Active 58 sec @ 50% (50w)
  • Active 45 sec @ 60% (60w)
  • Active 30 sec @ 70% (70w)
  • Active 1:50 min @ 20% (20w)
  • Active 1 min @ 50% (50w)
  • Active 45 sec @ 60% (60w)
  • Active 29 sec @ 70% (70w)
  • Active 1:49 min @ 20% (20w)
  • Active 1 min @ 50% (50w)
  • Active 47 sec @ 60% (60w)
  • Active 30 sec @ 70% (70w)
  • Active 3:3 min @ 20% (20w)
  • Active 1:25 min @ 45% (45w)
  • Active 1:25 min @ 75% (75w)
  • Active 1:55 min @ 95% (95w)
  • Active 3:15 min @ 30-25% (30-25w)