Tempo

#3 threshold intervals

  • Cycling
  • 1h 10mTime
  • 73Stress
  • 0.79Intensity
  • 15Popularity

About this workout

This workout features classic threshold intervals that push your limits with sustained efforts, perfect for honing the pace you maintain during group rides and time trials. It’s a solid choice for building that FTP-defining power while balancing intensity and recovery.

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Workout structure

  • Warm-Up 4 min @ 35-75% (35-75w)
  • Active 30 sec @ 80% (80w)
  • Active 30 sec @ 90% (90w)
  • Active 30 sec @ 75% (75w)
  • Active 1:30 min @ 65% (65w)
  • Active 30 sec @ 80% (80w)
  • Active 30 sec @ 90% (90w)
  • Active 30 sec @ 75% (75w)
  • Active 1:30 min @ 65% (65w)
  • Active 1 min @ 85% (85w)
  • Active 20 sec @ 50% (50w) 110 rpm
  • Active 1:30 min @ 85% (85w)
  • Active 20 sec @ 50% (50w) 110 rpm
  • Active 2 min @ 85% (85w)
  • Active 20 sec @ 50% (50w) 110 rpm
  • Active 3 min @ 85% (85w)
  • Active 30 sec @ 50% (50w) 110 rpm
  • Active 1 min @ 90% (90w)
  • Active 20 sec @ 50% (50w) 110 rpm
  • Active 2 min @ 90% (90w)
  • Active 20 sec @ 50% (50w) 110 rpm
  • Active 2:30 min @ 90% (90w)
  • Active 20 sec @ 50% (50w) 110 rpm
  • Active 1:30 min @ 90% (90w)
  • Active 3 min @ 50% (50w)
  • Active 1:30 min @ 85% (85w)
  • Active 20 sec @ 50% (50w)
  • Active 1:30 min @ 90% (90w)
  • Active 20 sec @ 50% (50w) 110 rpm
  • Active 2 min @ 85% (85w)
  • Active 20 sec @ 50% (50w) 110 rpm
  • Active 2 min @ 90% (90w)
  • Active 20 sec @ 50% (50w) 110 rpm
  • Active 1:30 min @ 85% (85w)
  • Active 20 sec @ 50% (50w) 110 rpm
  • Active 1:30 min @ 90% (90w)
  • Active 30 sec @ 50% (50w) 110 rpm
  • Active 2 min @ 85% (85w)
  • Active 20 sec @ 50% (50w) 110 rpm
  • Active 2 min @ 90% (90w)
  • Active 3 min @ 50% (50w)
  • Active 1:30 min @ 90% (90w)
  • 2X
    • Active 20 sec @ 50% (50w) 110 rpm
    • Active 1:30 min @ 85% (85w)
    • Active 20 sec @ 50% (50w) 110 rpm
    • Active 2 min @ 90% (90w)
  • Active 20 sec @ 50% (50w) 110 rpm
  • Active 1:30 min @ 85% (85w)
  • Active 30 sec @ 50% (50w) 110 rpm
  • Active 2:30 min @ 85% (85w)
  • Active 30 sec @ 50% (50w) 110 rpm
  • Active 2:30 min @ 90% (90w)
  • Active 3:15 min @ 50% (50w)