Day 22 – Threshold

• Cycling
• 1h 20mTime
• 75Stress
• 0.77Intensity
• 450Popularity

About this workout

This threshold workout is a classic way to dial in the power you can sustain during your weekly group rides or time trials, featuring two 5-minute efforts at 96% FTP with brief recoveries. Perfect for building the endurance and strength needed to hold your pace when it counts, this session is a must for any serious cyclist on their trainer's day.

Workout structure

• 5 min @ 40% (40w)
• 5 min @ 45% (45w)
• 5 min @ 50% (50w)
• 5 min @ 96% (96w)
• 1 min @ 50% (50w)
• 4 min @ 96% (96w)
• 48 sec @ 50% (50w)
• 3 min @ 96% (96w)
• 30 sec @ 50% (50w)
• 2 min @ 96% (96w)
• 18 sec @ 50% (50w)
• 1 min @ 96% (96w)
• 5 min @ 50% (50w)
• 5 min @ 96% (96w)
• 1 min @ 50% (50w)
• 4 min @ 96% (96w)
• 48 sec @ 50% (50w)
• 3 min @ 96% (96w)
• 30 sec @ 50% (50w)
• 2 min @ 96% (96w)
• 18 sec @ 50% (50w)
• 1 min @ 96% (96w)
• 5 min @ 50% (50w)
• 20 min @ 50% (50w)