Threshold

4x 3-3-3-3-3@90-92-95-92-90

Cycling
1h 56mTime
120Stress
0.79Intensity
1,035Popularity

About this workout

This workout features a series of 16 intervals at a steady 90% FTP, perfect for simulating the pace you’ll hold during weekly group rides or time trials. It’s a classic threshold session that builds your sustainable power, making it ideal for defining your FTP while preparing for those critical moments in races or solo efforts.

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Workout structure

8 min @ 40-55% (40-55w)
8 min @ 72% (72w)
Rest 4 min @ 40% (40w)
Rest 3 min @ 90% (90w)
Rest 1 min @ 40% (40w)
3 min @ 92% (92w)
Rest 1 min @ 40% (40w)
Rest 3 min @ 95% (95w)
Rest 1 min @ 40% (40w)
3 min @ 92% (92w)
Rest 1 min @ 40% (40w)
Rest 3 min @ 90% (90w)
Rest 4 min @ 40% (40w)
3 min @ 90% (90w)
Rest 1 min @ 40% (40w)
3 min @ 92% (92w)
Rest 1 min @ 40% (40w)
3 min @ 95% (95w)
Rest 1 min @ 40% (40w)
3 min @ 92% (92w)
Rest 1 min @ 40% (40w)
3 min @ 90% (90w)
Rest 4 min @ 40% (40w)
3 min @ 90% (90w)
Rest 1 min @ 40% (40w)
3 min @ 92% (92w)
Rest 1 min @ 40% (40w)
3 min @ 95% (95w)
Rest 1 min @ 40% (40w)
3 min @ 92% (92w)
Rest 1 min @ 40% (40w)
3 min @ 90% (90w)
Rest 4 min @ 40% (40w)
3 min @ 90% (90w)
Rest 1 min @ 40% (40w)
3 min @ 92% (92w)
Rest 1 min @ 40% (40w)
3 min @ 95% (95w)
Rest 1 min @ 40% (40w)
3 min @ 92% (92w)
Rest 1 min @ 40% (40w)
3 min @ 90% (90w)
Rest 8 min @ 55-40% (55-40w)