Threshold

FTP Builder 3x15x30+/15

  • Cycling
  • 59mTime
  • 79Stress
  • 0.81Intensity
  • 15Popularity

About this workout

This workout features a classic threshold main set with 30-second efforts at 104% FTP, perfect for pushing your limits and building the power needed for sustained efforts in time trials and group rides. Ideal for those looking to elevate their FTP and refine their pacing strategy, it’s a staple for serious cyclists aiming to improve their race performance.

immerletzter

Workout structure

  • 20X
    • 1 sec @ 53% (53w)
  • 15X
    • 1 sec @ 53% (53w)
  • 10X
    • 1 sec @ 53% (53w)
  • 9X
    • 1 sec @ 53% (53w)
  • 7X
    • 1 sec @ 53% (53w)
  • 6X
    • 1 sec @ 54% (54w)
  • 6X
    • 1 sec @ 54% (54w)
  • 6X
    • 1 sec @ 54% (54w)
  • 5X
    • 1 sec @ 54% (54w)
  • 5X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 54% (54w)
  • 5X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 4X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 4X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 2X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 2X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 2X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 58% (58w)
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    • 1 sec @ 59% (59w)
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    • 1 sec @ 59% (59w)
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    • 1 sec @ 59% (59w)
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    • 1 sec @ 59% (59w)
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    • 1 sec @ 59% (59w)
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    • 1 sec @ 59% (59w)
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    • 1 sec @ 59% (59w)
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    • 1 sec @ 59% (59w)
  • 1 sec @ 59% (59w)
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    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 60% (60w)
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    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
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    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 62% (62w)
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    • 1 sec @ 62% (62w)
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    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
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    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
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    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
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    • 1 sec @ 64% (64w)
  • 1 sec @ 65% (65w)
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    • 1 sec @ 65% (65w)
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    • 1 sec @ 65% (65w)
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    • 1 sec @ 65% (65w)
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    • 1 sec @ 66% (66w)
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    • 1 sec @ 66% (66w)
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    • 1 sec @ 66% (66w)
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  • 2X
    • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
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  • 2X
    • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 2X
    • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 2X
    • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 2X
    • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 2X
    • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
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  • 1 sec @ 71% (71w)
  • 2X
    • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
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  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 2X
    • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
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  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 15 sec @ 74% (74w)
  • 30 sec @ 45% (45w)
  • 30 sec @ 104% (104w)
  • 15 sec @ 53% (53w)
  • 30 sec @ 104% (104w)
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  • 31 sec @ 104% (104w)
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  • 32 sec @ 104% (104w)
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  • 33 sec @ 104% (104w)
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  • 34 sec @ 104% (104w)
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  • 35 sec @ 104% (104w)
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  • 37 sec @ 104% (104w)
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  • 39 sec @ 104% (104w)
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  • 41 sec @ 104% (104w)
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  • 43 sec @ 104% (104w)
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  • 46 sec @ 104% (104w)
  • 15 sec @ 53% (53w)
  • 48 sec @ 104% (104w)
  • 15 sec @ 53% (53w)
  • 51 sec @ 104% (104w)
  • 4 min @ 45% (45w)
  • 30 sec @ 104% (104w)
  • 15 sec @ 53% (53w)
  • 32 sec @ 104% (104w)
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  • 33 sec @ 104% (104w)
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  • 35 sec @ 104% (104w)
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  • 39 sec @ 104% (104w)
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  • 42 sec @ 104% (104w)
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  • 48 sec @ 104% (104w)
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  • 42 sec @ 104% (104w)
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  • 39 sec @ 104% (104w)
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  • 36 sec @ 104% (104w)
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  • 35 sec @ 104% (104w)
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  • 33 sec @ 104% (104w)
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  • 32 sec @ 104% (104w)
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  • 30 sec @ 104% (104w)
  • 4 min @ 45% (45w)
  • 47 sec @ 104% (104w)
  • 15 sec @ 53% (53w)
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  • 30 sec @ 45% (45w)
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    • 1 sec @ 54% (54w)
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    • 1 sec @ 54% (54w)
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    • 1 sec @ 53% (53w)
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    • 1 sec @ 53% (53w)
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    • 1 sec @ 53% (53w)
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    • 1 sec @ 53% (53w)