Threshold

FTP Progression 2: 5 X 7

  • Cycling
  • 1hTime
  • 78Stress
  • 0.88Intensity
  • 125Popularity

About this workout

This threshold workout features 3 sets of 7 minutes at 100% FTP, perfect for building the sustainable power you need for weekly group rides and time trials. It's an essential staple for boosting your FTP and pushing your limits without going overboard, making it a great addition to your training plan alongside classic sets like 2 x 20 or 5 x 30.

townsendmyers

Workout structure

  • Recovery 4 min @ 60% (60w) 85 rpm
  • FTP 1 min @ 85% (85w) 90 rpm
  • FTP 1 min @ 95% (95w) 95 rpm
  • FTP 1 min @ 105% (105w) 100 rpm
  • Recovery 3 min @ 60% (60w) 80 rpm
  • FTP 7 min @ 100% (100w) 90 rpm
  • Recovery 3 min @ 50% (50w) 80 rpm
  • FTP 7 min @ 99% (99w) 90 rpm
  • Recovery 3 min @ 50% (50w) 80 rpm
  • FTP 7 min @ 98% (98w) 90 rpm
  • Recovery 3 min @ 50% (50w) 80 rpm
  • FTP 7 min @ 97% (97w) 90 rpm
  • Recovery 3 min @ 50% (50w) 80 rpm
  • FTP 7 min @ 96% (96w) 90 rpm
  • Recovery 3 min @ 50% (50w) 80 rpm