Threshold

3x 20 <O/U + Late VO2

  • Cycling
  • 1h 56mTime
  • 146Stress
  • 0.87Intensity
  • 56Popularity

About this workout

This workout features a classic threshold main set with 5 x 3 minutes at 88% FTP, pushing your sustainable power while honing your ability to recover quickly. Perfect for enhancing your performance in time trials and steady group rides, it builds the endurance needed to tackle late-race kicks and breakaways.

IRammer

Workout structure

  • 5 min @ 50% (50w)
  • 5 min @ 65% (65w)
  • 1 min @ 80% (80w)
  • 1 min @ 75% (75w)
  • 1 min @ 55% (55w)
  • 1 min @ 90% (90w)
  • 1 min @ 85% (85w)
  • 1 min @ 55% (55w)
  • 1 min @ 100% (100w)
  • 1 min @ 95% (95w)
  • 1 min @ 55% (55w)
  • 30 sec @ 108% (108w)
  • 1 min @ 55% (55w)
  • 30 sec @ 114% (114w)
  • 4 min @ 55% (55w)
  • 5X
    • 2 min @ 105% (105w)
    • Rest 2 min @ 88% (88w)
  • 5 min @ 55% (55w)
  • 5X
    • 1:30 min @ 105% (105w)
    • Rest 2:30 min @ 88% (88w)
  • 5 min @ 55% (55w)
  • 5X
    • 1 min @ 105% (105w)
    • Rest 3 min @ 88% (88w)
  • 5 min @ 55% (55w)
  • 5X
    • 1 min @ 114% (114w)
    • Rest 1 min @ 55% (55w)
  • 6 min @ 55% (55w)