Threshold

4x5' @ 95–100% FTP @ 55–60 rpm

  • Cycling
  • 1h 2mTime
  • 61Stress
  • 0.77Intensity
  • 30Popularity

About this workout

This workout features 4 intervals of 5 minutes at 98% FTP, designed to push your sustainable power and define your FTP, perfect for nailing that group ride pace or preparing for a time trial. It's a classic threshold staple that helps you build the stamina to hold your own during tough race kicks and climbs.

Phantom21

Workout structure

  • 4 min @ 50% (50w)
  • 5X
    • 30 sec @ 70% (70w)
    • 30 sec @ 86% (86w)
  • 3 min @ 50% (50w)
  • 4X
    • 5 min @ 98% (98w) 55-60 rpm
    • 5 min @ 45% (45w) 85-95 rpm
  • 2X
    • 5 min @ 45% (45w)