Threshold

Ainslie +3

  • Cycling
  • 1hTime
  • 79Stress
  • 0.89Intensity
  • 40Popularity

About this workout

Ainslie +3 is a classic threshold workout featuring 6 sets of 4 minutes at 105% FTP, perfect for honing the power you need during weekly group rides or time trials. This session efficiently builds your sustainable effort, helping you define your FTP while balancing intensity with recovery.

SooMK

Workout structure

  • 4 min @ 50% (50w)
  • 4 min @ 72% (72w)
  • 3 min @ 96% (96w)
  • 5 min @ 50% (50w)
  • 6X
    • 4 min @ 105% (105w)
    • 2 min @ 40% (40w)
  • 4 min @ 105% (105w)
  • 4 min @ 50-40% (50-40w)