Threshold

Frederico Bassis - Strength #1

  • Cycling
  • 1hTime
  • 78Stress
  • 0.88Intensity
  • 30Popularity

About this workout

This strength session features 4 x 2 minutes at 95% FTP, pushing your limits to build the sustainable power you need for weekly group rides and time trials. It's a classic threshold workout that lays the groundwork for your endurance base, helping you push through those tough race kicks and climbs.

jwshale

Workout structure

  • 7 min @ 42-75% (42-75w)
  • 5 min @ 77-92% (77-92w)
  • 3 min @ 93-104% (93-104w)
  • 3 min @ 65% (65w)
  • 5X
    • 15 sec @ 136% (136w)
    • Rest 45 sec @ 85% (85w)
  • 3 min @ 70% (70w)
  • 4X
    • 2 min @ 95% (95w) 55 rpm
    • 1 min @ 85% (85w) 90 rpm
  • 3 min @ 70% (70w)
  • 3X
    • 2 min @ 102% (102w) 90 rpm
    • 1 min @ 85% (85w) 70 rpm
  • 2 min @ 102% (102w) 90 rpm
  • 1 min @ 85% (85w)
  • 4 min @ 85-109% (85-109w)
  • 3 min @ 70% (70w)