Threshold

2x6x30/15@100%

  • Cycling
  • 15mTime
  • 15Stress
  • 0.77Intensity
  • 180Popularity

About this workout

This brutal 30/15 workout pushes you to 100% FTP with short, intense efforts that build your threshold power and lactate tolerance—perfect for closing gaps in group rides or sprinting at the finish. Incorporate this classic session into your training for a solid boost in your sustained race pace.

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Workout structure

  • 3 min @ 30-50% (30-50w)
  • 5X
    • 30 sec @ 100% (100w)
    • 15 sec @ 50% (50w)
  • 30 sec @ 100% (100w)
  • 2 min @ 50% (50w)
  • 6X
    • 30 sec @ 100% (100w)
    • 15 sec @ 50% (50w)
  • 30 sec @ 100% (100w)
  • 1 min @ 50% (50w)