Threshold

Aerobic Sustainability +3

  • Cycling
  • 1h 38mTime
  • 87Stress
  • 0.73Intensity
  • 41Popularity

About this workout

This workout focuses on threshold training with 6 sets of 3 x 30 seconds at 90.9% FTP, perfect for building the sustainable power you need for weekly group rides and time trials. It's a solid choice for cyclists looking to enhance their FTP while managing fatigue, making it an essential part of your training routine.

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Workout structure

  • Warm-Up 5 min @ 45-70% (45-70w) 90 rpm
  • 3X
    • Active 30 sec @ 90% (90w) 105 rpm
    • Rest 3:30 min @ 74% (74w) 90 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • 3X
    • Active 30 sec @ 90% (90w) 70 rpm
    • Rest 3:30 min @ 75% (75w) 90 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • 3X
    • Active 30 sec @ 91% (91w) 105 rpm
    • Rest 3:30 min @ 75% (75w) 75 rpm
  • Cooldown 3 min @ 50% (50w) 90 rpm
  • 3X
    • 30 sec @ 91% (91w)
    • 3:30 min @ 75% (75w)
  • 3 min @ 50% (50w)
  • 3X
    • 30 sec @ 91% (91w)
    • 3:30 min @ 75% (75w)
  • 2X
    • 3 min @ 50% (50w)
  • 3X
    • 30 sec @ 91% (91w)
    • 3:30 min @ 75% (75w)
  • 3 min @ 50% (50w)