3 Minute Threshold Ramps

• Cycling
• 35mTime
• 35Stress
• 0.77Intensity
• 17Popularity

About this workout

This steady threshold session is a classic way to build the sustainable power you'll need for weekly group rides and time trials, featuring 36 minutes of focused effort. It's a great option for those looking to boost their FTP while still managing their fatigue, perfect for incorporating into your training routine alongside other threshold workouts like 3x30 or 5x8/3.

Workout structure

• 5 min @ 40-65% (40-65w) 90 rpm
• 3 min @ 70-85% (70-85w) 85 rpm
• Rest 3 min @ 62% (62w)
• 3 min @ 70-100% (70-100w) 85 rpm
• Rest 1:30 min @ 55% (55w)
• 3 min @ 76-105% (76-105w) 85 rpm
• Rest 1:45 min @ 50% (50w)
• 3:30 min @ 80-107% (80-107w) 85 rpm
• Rest 1:45 min @ 50% (50w)
• 3 min @ 76-105% (76-105w) 85 rpm
• Rest 1:30 min @ 55% (55w)
• 3 min @ 70-100% (70-100w) 85 rpm
• Rest 2:30 min @ 55-35% (55-35w)