Threshold

3x4' 4x3' 5x1' FTP

  • Cycling
  • 55mTime
  • 60Stress
  • 0.81Intensity
  • 16Popularity

About this workout

This session features a classic threshold workout designed to push your limits with sustained efforts at 100% FTP, perfect for improving your performance in weekly group rides and time trials. It's a solid choice to help define your FTP while building the endurance needed to tackle tougher climbs and race-day efforts.

thomashughes515

Workout structure

  • Warm-Up 12 min @ 47-67% (47-67w)
  • 6X
    • Active 15 sec @ 101% (101w)
    • Rest 15 sec @ 47% (47w)
  • Active 1 min @ 51% (51w)
  • 3X
    • Active 3 min @ 100% (100w) 95 rpm
    • Rest 1:30 min @ 47% (47w) 90 rpm
  • 4X
    • Active 2 min @ 100% (100w) 95 rpm
    • Rest 1 min @ 47% (47w) 90 rpm
  • 5X
    • Active 1 min @ 100% (100w) 95 rpm
    • Rest 30 sec @ 47% (47w) 90 rpm
  • Cooldown 6 min @ 59-39% (59-39w)