threshold

3*12min

  • Cycling
  • 1hTime
  • 81Stress
  • 0.90Intensity
  • 90Popularity

About this workout

This classic threshold workout features 3 sets of 12 minutes at a solid 90% of your FTP, with a brutal main set of 6 x 4 minutes at 98% FTP, pushing your sustainable power for group rides and time trials. It's perfect for building the endurance needed to hold race pace when the effort ramps up.

Juan H

Workout structure

  • 1:30 min @ 45% (45w)
  • 1:30 min @ 54% (54w)
  • 1:30 min @ 63% (63w)
  • 1:30 min @ 72% (72w)
  • 1:30 min @ 81% (81w)
  • 1:30 min @ 90% (90w)
  • 1 min @ 55% (55w)
  • 1 min @ 90% (90w)
  • 1 min @ 55% (55w)
  • 4 min @ 96% (96w)
  • 4 min @ 98% (98w)
  • 4 min @ 100% (100w)
  • 4 min @ 55% (55w)
  • 4 min @ 99% (99w)
  • 4 min @ 101% (101w)
  • 4 min @ 103% (103w)
  • 4 min @ 55% (55w)
  • 4 min @ 96% (96w)
  • 4 min @ 98% (98w)
  • 4 min @ 100% (100w)
  • 1 min @ 65% (65w)
  • 1 min @ 60% (60w)
  • 1 min @ 55% (55w)
  • 1 min @ 50% (50w)