Threshold

Base endurance booster

  • Cycling
  • 1h 17mTime
  • 78Stress
  • 0.78Intensity
  • 70Popularity

About this workout

This base endurance booster features a main set of 4 × 3 min at 92% FTP with short recoveries, perfect for building the sustainable power needed on weekly group rides and time trials. It acts as a VO2 max booster, enhancing your aerobic capacity while keeping you sharp for race day efforts.

Cesar Nunez

Workout structure

  • Active 5 min @ 60% (60w) 80-90 rpm
  • Active 5 min @ 70% (70w) 80-90 rpm
  • Active 5 min @ 80% (80w) 85-90 rpm
  • Active 5 min @ 83% (83w) 90-95 rpm
  • Active 1 min @ 60% (60w) 80-90 rpm
  • 2X
    • Active 5 min @ 85% (85w) 85-90 rpm
    • Rest 1 min @ 50% (50w) 80-90 rpm
  • 4X
    • Active 3 min @ 92% (92w) 90-95 rpm
    • Rest 2 min @ 50% (50w) 80-90 rpm
  • Active 3 min @ 50-60% (50-60w) 85-90 rpm
  • 6X
    • Active 1 min @ 105% (105w) 95-100 rpm
    • Rest 2 min @ 60% (60w) 80-90 rpm
  • Active 3 min @ 60-40% (60-40w) 80-90 rpm