Threshold

FTP (SST+TEMPO)

  • Cycling
  • 3h 41mTime
  • 274Stress
  • 0.86Intensity
  • 60Popularity

About this workout

This session blends sweet spot and tempo work, featuring sustained efforts at 88% FTP that mimic the pace you'll tackle in weekly group rides and time trials. It's a classic choice for building your endurance and FTP without overcooking—perfect for those mid-week workouts when you're looking to maximize your training return.

KikePalacios

Workout structure

  • WARM UP 15 min @ 66-76% (66-76w)
  • 5X
    • CADENCE 1 min @ 76% (76w) 110-120 rpm
    • Rest 30 sec @ 56% (56w)
  • VO2MAX 4:30 min @ 117-110% (117-110w) 90-95 rpm
  • FTP 10 min @ 96% (96w) 85-90 rpm
  • TEMPO 5 min @ 82% (82w) 80-85 rpm
  • SWEET SPOT 5 min @ 91% (91w) 85-90 rpm
  • FTP 5 min @ 94% (94w) 90-95 rpm
  • SWEET SPOT 5 min @ 91% (91w) 85-90 rpm
  • TEMPO 5 min @ 82% (82w) 80-85 rpm
  • ENDURANCE 10 min @ 66% (66w) 80-90 rpm
  • 2X
    • TEMPO 10 min @ 88% (88w) 80-85 rpm
    • Rest 10 min @ 80% (80w)
  • 3X
    • SWEET SPOT 15 min @ 88-95% (88-95w) 85-90 rpm
  • ENDURANCE 5 min @ 76% (76w) 80-90 rpm
  • FTP 10 min @ 98-91% (98-91w) 80-90 rpm
  • Rest 3 min @ 76% (76w)
  • FTP 10 min @ 94% (94w) 80-90 rpm
  • Rest 3 min @ 76% (76w)
  • FTP 10 min @ 98-91% (98-91w) 80-90 rpm
  • Rest 3 min @ 76% (76w)
  • ENDURANCE 5 min @ 76% (76w) 80-90 rpm
  • COOL DOWN 15 min @ 76-56% (76-56w) 80-90 rpm