3 x 7 Threshold

• Cycling
• 45mTime
• 43Stress
• 0.76Intensity
• 35Popularity

About this workout

This workout delivers solid threshold training with two sets of 7-minute efforts at 88.7% FTP, perfect for honing the pace you'll sustain during weekly group rides or time trials. It's a classic choice for building stamina while keeping the fatigue manageable, making it an ideal mid-week staple for any serious cyclist.

Workout structure

• 5 min @ 45-49% (45-49w)
• 30 sec @ 76% (76w)
• 30 sec @ 49% (49w)
• 30 sec @ 94% (94w)
• 30 sec @ 49% (49w)
• 30 sec @ 104% (104w)
• 2:30 min @ 49% (49w)
• 7 min @ 87% (87w)
• 3 min @ 49% (49w)
• 7 min @ 89% (89w)
• 3 min @ 49% (49w)
• 7 min @ 91% (91w)
• 3 min @ 49% (49w)
• 5 min @ 49-38% (49-38w)