Threshold

FTP Progression 3: 5 X 8

  • Cycling
  • 1hTime
  • 83Stress
  • 0.91Intensity
  • 175Popularity

About this workout

This classic threshold workout of 3 x 8 minutes at 100% FTP builds the sustainable power you need for those demanding group rides and time trials. Perfect for pushing your limits while maintaining a strong aerobic base, it’s a staple for any cyclist looking to define their FTP and increase endurance.

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 8 min @ 100% (100w) 90 rpm
  • Recovery 2 min @ 50% (50w) 80 rpm
  • FTP 8 min @ 99% (99w) 90 rpm
  • Recovery 2 min @ 50% (50w) 80 rpm
  • FTP 8 min @ 98% (98w) 90 rpm
  • Recovery 2 min @ 50% (50w) 80 rpm
  • FTP 8 min @ 97% (97w) 90 rpm
  • Recovery 2 min @ 50% (50w) 80 rpm
  • FTP 8 min @ 96% (96w) 90 rpm
  • Recovery 2 min @ 55% (55w) 80 rpm