Threshold

3x12 @ 95-105% O/U Thresh

  • Cycling
  • 1h 6mTime
  • 82Stress
  • 0.86Intensity
  • 15Popularity

About this workout

This 3x12 workout, featuring 11 sets of 2 minutes at 95% FTP with short recoveries, is a classic way to build the sustainable power you need for weekly group rides and time trials. It's perfect for pushing your threshold and refining your pacing strategy, ensuring you're strong when it matters most.

Gagliardi

Workout structure

  • 2 min @ 40% (40w)
  • 2 min @ 52% (52w) 110 rpm
  • Rest 2 min @ 60% (60w)
  • 2 min @ 90% (90w) 110 rpm
  • Rest 3 min @ 45% (45w)
  • 2 min @ 95% (95w) 110 rpm
  • 3X
    • 1 min @ 105% (105w)
    • 2 min @ 95% (95w)
  • Rest 1 min @ 105% (105w)
  • Rest 8 min @ 50% (50w)
  • 4X
    • Rest 2 min @ 95% (95w)
    • 1 min @ 105% (105w)
  • Rest 8 min @ 50% (50w)
  • 4X
    • Rest 2 min @ 95% (95w)
    • 1 min @ 105% (105w)
  • Rest 3 min @ 40% (40w)