Threshold

FTP Slider: Variable Pre Efforts into Zone 3-5 slider

  • Cycling
  • 1h 1mTime
  • 67Stress
  • 0.81Intensity
  • 25Popularity

About this workout

This workout is a classic threshold session featuring 2 sets of 2 × 3 minutes at 100% FTP, perfect for optimizing your sustainable power for group rides and time trials. It builds the strength and endurance you need to hold your own when the pace heats up, making it a vital part of your training arsenal.

Nadu

Workout structure

  • Warm-Up 20 min @ 45-65% (45-65w)
  • 3X
    • Active 1 min @ 108% (108w)
    • Rest 30 sec @ 55% (55w)
  • 2X
    • Active 2 min @ 88% (88w)
    • Rest 3 min @ 100% (100w)
  • Active 2 min @ 55% (55w)
  • Active 1 min @ 110% (110w)
  • Active 1 min @ 60% (60w)
  • Active 40 sec @ 110% (110w)
  • Active 20 sec @ 60% (60w)
  • Active 30 sec @ 110% (110w)
  • Active 1:30 min @ 60% (60w)
  • 2X
    • Active 2 min @ 88% (88w)
    • Rest 3 min @ 100% (100w)
  • Cooldown 10 min @ 55-35% (55-35w)