Threshold

3x12‘ Tempo CTS

  • Cycling
  • 1h 14mTime
  • 86Stress
  • 0.83Intensity
  • 25Popularity

About this workout

This 3x12’ Tempo workout is a classic threshold builder that pushes your sustained power at 96% FTP, perfect for improving your performance on group rides and time trials. With 5-minute recoveries, it delivers effective FTP-defining work without overcooking, making it a staple for any cyclist aiming for race readiness.

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Workout structure

  • 6 min @ 40-70% (40-70w)
  • 30 sec @ 95% (95w) 95 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 30 sec @ 105% (105w) 105 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 30 sec @ 115% (115w) 115 rpm
  • 3X
    • 5 min @ 50% (50w)
    • 12 min @ 96% (96w) 95 rpm
  • Rest 5 min @ 50% (50w)
  • 10 min @ 85-40% (85-40w)