Threshold

3x9 threshold 45min

  • Cycling
  • 45mTime
  • 59Stress
  • 0.89Intensity
  • 31Popularity

About this workout

This workout focuses on 3 sets of 9 minutes at 100% FTP, pushing your limits to sharpen your aerobic threshold and build sustained power for weekly group rides and time trials. It's a classic way to define your FTP while improving your ability to hold strong efforts during race kicks and climbs.

Quinnrm

Workout structure

  • 2 min @ 50% (50w)
  • 1 min @ 60-105% (60-105w)
  • 2 min @ 50% (50w)
  • 3X
    • 9 min @ 100% (100w)
    • Rest 4 min @ 50% (50w)
  • 1 min @ 50% (50w)