Threshold

B2 W1 Thu — Threshold 3x15 @ 220W (ERG)

  • Cycling
  • 1h 25mTime
  • 103Stress
  • 0.85Intensity
  • 15Popularity

About this workout

First Q2 of Block 2. 3 x 15 min threshold at 220W (98% FTP). 85 min total. ERG-locked (matches Block 1 W3+ pattern). Warmup/recovery/cooldown all ERG. Hit LAP on Edge at start and end of each interval. Targets assume FTP 225W. DROP PROTOCOL: if you crack in Interval 2, use Zwift arrow keys (← default = -10W each press). One press = 210W (small drop), two = 200W (save session), three = 190W (bail-out). See brief.

denisabando

Workout structure

  • Active 4 min @ 44% (44w)
  • Warm-Up 10 min @ 44-75% (44-75w)
  • 3X
    • Active 30 sec @ 98% (98w)
    • Rest 30 sec @ 44% (44w)
  • Active 3 min @ 44% (44w)
  • Active 15 min @ 98% (98w)
  • Active 5 min @ 44% (44w)
  • Active 15 min @ 98% (98w)
  • Active 5 min @ 44% (44w)
  • Active 15 min @ 98% (98w)
  • Active 3 min @ 50% (50w)
  • Cooldown 7 min @ 50-35% (50-35w)