Threshold

FRNKLN - January 13

  • Cycling
  • 1hTime
  • 69Stress
  • 0.83Intensity
  • 30Popularity

About this workout

This workout features a classic threshold main set, pushing you through two sets of 4 × 3 minutes at 95% FTP to build your sustainable power for weekly group rides and time trials. It's a solid choice for those looking to define their FTP while improving their ability to hold tough efforts over extended periods.

MarcoNitschke

Workout structure

  • Warm-Up 3 min @ 30-45% (30-45w)
  • Active 20 sec @ 95% (95w)
  • Active 3 min @ 45-60% (45-60w)
  • Active 20 sec @ 100% (100w)
  • Active 3 min @ 60-75% (60-75w)
  • Active 20 sec @ 110% (110w)
  • 4X
    • Active 3 min @ 95% (95w)
    • Rest 2 min @ 80% (80w)
  • Active 5 min @ 50% (50w)
  • 4X
    • Active 3 min @ 95% (95w)
    • Rest 2 min @ 80% (80w)
  • Cooldown 5 min @ 75-25% (75-25w)