Threshold

3x(5,3,2)

  • Cycling
  • 1h 14mTime
  • 72Stress
  • 0.76Intensity
  • 100Popularity

About this workout

This threshold workout with four hard efforts of 20 seconds at 100% FTP, interspersed with two-minute recoveries, is a great way to replicate the sustained efforts needed for weekly group rides and time trials. It builds the strength and endurance to maintain your pace when the going gets tough, making it a perfect addition to your training repertoire.

Adam Chmielowski

Workout structure

  • 10 min @ 55-65% (55-65w)
  • 4X
    • 20 sec @ 100% (100w)
    • Rest 2 min @ 60% (60w)
  • 5 min @ 85% (85w)
  • Rest 1 min @ 60% (60w)
  • 3 min @ 95% (95w)
  • Rest 2 min @ 60% (60w)
  • 1 min @ 105% (105w)
  • Rest 3 min @ 60% (60w)
  • 5 min @ 85% (85w)
  • Rest 1 min @ 60% (60w)
  • 3 min @ 95% (95w)
  • Rest 2 min @ 60% (60w)
  • 1 min @ 105% (105w)
  • Rest 3 min @ 60% (60w)
  • 5 min @ 85% (85w)
  • 1 min @ 60% (60w)
  • 3 min @ 95% (95w)
  • 2 min @ 60% (60w)
  • 1 min @ 105% (105w)
  • 3 min @ 60% (60w)
  • 10 min @ 60-55% (60-55w)