Threshold

9x20s 2Set x 6 min FTP

  • Cycling
  • 1h 1mTime
  • 47Stress
  • 0.68Intensity
  • 45Popularity

About this workout

This workout focuses on threshold power with two sets of 9 efforts at 100% FTP, perfect for mimicking the sustained efforts needed during weekly group rides or time trials. It's a classic way to build your FTP while preparing for those critical moments when the pace ratchets up, just like in a 20 min FTP test or when chasing after a strong rider like MVDP.

Ajit

Workout structure

  • 5 min @ 45% (45w)
  • 15 min @ 65% (65w)
  • 9X
    • 24 sec @ 100% (100w)
    • 12 sec @ 45% (45w)
  • 24 sec @ 100% (100w)
  • 15 min @ 65% (65w)
  • 9X
    • 24 sec @ 100% (100w)
    • 12 sec @ 45% (45w)
  • 24 sec @ 100% (100w)
  • 10 min @ 65% (65w)
  • 5 min @ 45% (45w)