Threshold

FTP Build Intervals 50 bursts

  • Cycling
  • 1h 11mTime
  • 63Stress
  • 0.73Intensity
  • 50Popularity

About this workout

This workout features 10 bursts of 30 seconds at 100% FTP, punctuated by short recoveries, making it a classic Billat interval session to sharpen your threshold power. Ideal for pushing your limits during group rides or time trials, it focuses on building the sustainable pace you'll need when the race heats up.

jkennedy540

Workout structure

  • 5 min @ 50-60% (50-60w) 85 rpm
  • 10X
    • 30 sec @ 90% (90w) 100 rpm
    • Rest 30 sec @ 60% (60w) 80 rpm
  • 4 min @ 50% (50w) 80 rpm
  • 10X
    • 30 sec @ 95% (95w) 100 rpm
    • Rest 30 sec @ 60% (60w) 80 rpm
  • 4 min @ 50% (50w) 80 rpm
  • 10X
    • 30 sec @ 100% (100w) 90 rpm
    • Rest 30 sec @ 60% (60w) 80 rpm
  • 4 min @ 50% (50w) 80 rpm
  • 8X
    • 18 sec @ 105% (105w) 90 rpm
    • Rest 18 sec @ 60% (60w) 80 rpm
  • 4 min @ 50% (50w) 80 rpm
  • 8X
    • 18 sec @ 110% (110w) 90 rpm
    • Rest 18 sec @ 60% (60w) 80 rpm
  • 4 min @ 50% (50w) 80 rpm
  • 7 min @ 80-50% (80-50w) 80 rpm