Threshold

FUERZA - 10x3:30min, +1min

  • Cycling
  • 1h 24mTime
  • 99Stress
  • 0.84Intensity
  • 30Popularity

About this workout

This threshold workout pushes you to sustain 98% of your FTP for extended intervals, perfect for building the power you need during weekly group rides and time trials. A classic method for defining your FTP, this session will challenge your limits while sharpening your ability to maintain race pace.

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Workout structure

  • 2X
    • 1 min @ 72% (72w) 70 rpm
    • 1 min @ 72% (72w) 80 rpm
    • 1 min @ 72% (72w) 90 rpm
    • 1 min @ 72% (72w) 100 rpm
  • 2 min @ 39% (39w)
  • 2 min @ 82% (82w)
  • Rest 2 min @ 58% (58w)
  • 2 min @ 94% (94w)
  • Rest 2 min @ 39% (39w)
  • 2 min @ 100% (100w)
  • Rest 2 min @ 39% (39w)
  • 2X
    • 30 sec @ 117% (117w)
    • Rest 1 min @ 39% (39w)
  • 2X
    • 30 sec @ 123% (123w)
    • Rest 1 min @ 39% (39w)
  • 2X
    • 30 sec @ 129% (129w)
    • Rest 1 min @ 39% (39w)
  • 5 min @ 58% (58w)
  • 10X
    • 3:30 min @ 98% (98w) 45 rpm
    • Rest 1 min @ 39% (39w)
  • 3 min @ 39% (39w)