threshold

FTP Builder – Week 6 Day 4

  • Cycling
  • 1h 35mTime
  • 99Stress
  • 0.79Intensity
  • 240Popularity

About this workout

This session focuses on building your threshold power with two solid 12-minute intervals at 88% FTP, perfect for simulating the pace sustained during weekly group rides and time trials. A vital part of your training week, it offers a balance of intensity and recovery to boost your overall performance like a pro.

Johnny B

Workout structure

  • 10 min @ 55% (55w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 55% (55w)
  • 1 min @ 65% (65w)
  • 1 min @ 75% (75w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 2 min @ 73% (73w)
  • 2 min @ 88% (88w)
  • 1 min @ 100% (100w)
  • 5 min @ 52% (52w)
  • 2X
    • 12 min @ 88% (88w)
    • 8 min @ 52% (52w)
  • 5X
    • 3 min @ 100% (100w)
    • 2 min @ 52% (52w)
  • 5 min @ 50% (50w)