7th July 2026 - Progressive Threshold Intervals

• Cycling
• 48mTime
• 52Stress
• 0.81Intensity
• 30Popularity

About this workout

A structured threshold session with two blocks of alternating high/low cadence intervals, separated by a recovery. Warm-up includes a short neuromuscular activation effort.

Workout structure

• Warm-Up 5 min @ 50-75% (50-75w)
• 5X
  • Active 30 sec @ 97% (97w) 80 rpm
  • Warm-Up 30 sec @ 75-80% (75-80w)
• 7X
  • Interval 1 min @ 94% (94w) 70 rpm
  • Rest 1 min @ 80% (80w) 80 rpm
• Rest 4 min @ 57% (57w)
• Active 1 min @ 57-75% (57-75w)
• 7X
  • Interval 1 min @ 91% (91w) 70 rpm
  • Rest 1 min @ 77% (77w) 80 rpm
• Cooldown 5 min @ 60-40% (60-40w)