Threshold

2h Muscular Endurance 6 x 5

  • Cycling
  • 2h 1mTime
  • 110Stress
  • 0.74Intensity
  • 182Popularity

About this workout

This workout focuses on sustained efforts with 6 x 5-minute intervals at 95% FTP, building the power you need for weekly group rides and time trials. It's a classic threshold session that hones your ability to maintain a solid pace, making it a staple for cyclists aiming to boost performance without overcooking themselves.

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Workout structure

  • Warm-Up 35 min @ 40-65% (40-65w) 100 rpm
  • Active 8 min @ 90% (90w) 115 rpm
  • Rest 6 min @ 40% (40w)
  • 6X
    • Active 5 min @ 95% (95w) 55 rpm
    • Rest 3 min @ 40% (40w)
  • 4X
    • Active 30 sec @ 108% (108w) 132 rpm
    • Rest 30 sec @ 40% (40w)
  • Cooldown 20 min @ 64-40% (64-40w) 100 rpm