Threshold

HIIT

  • Cycling
  • 2h 0mTime
  • 151Stress
  • 0.87Intensity
  • 20Popularity

About this workout

This HIIT workout features a main set of 5 × 3 minutes at 88% FTP, pushing your limits with sustained efforts that mimic the pace of intense group rides or time trials. It's perfect for building your threshold power and enhancing your ability to sustain those gnarly surges during race kicks or breakaways.

mitrob

Workout structure

  • 5 min @ 25-65% (25-65w)
  • 5 min @ 65% (65w) 95 rpm
  • 1 min @ 80% (80w) 100 rpm
  • 1 min @ 75% (75w) 100 rpm
  • 1 min @ 55% (55w) 85 rpm
  • 1 min @ 90% (90w) 105 rpm
  • 1 min @ 85% (85w) 105 rpm
  • 1 min @ 55% (55w)
  • 1 min @ 100% (100w) 110 rpm
  • 1 min @ 95% (95w) 110 rpm
  • 1 min @ 55% (55w) 85 rpm
  • 30 sec @ 108% (108w) 110 rpm
  • 1 min @ 55% (55w) 85 rpm
  • 30 sec @ 115% (115w) 115 rpm
  • 4 min @ 55% (55w) 85 rpm
  • 5X
    • 2 min @ 105% (105w) 100 rpm
    • 2 min @ 88% (88w) 85 rpm
  • 5 min @ 55% (55w) 85 rpm
  • 5X
    • 1:30 min @ 105% (105w) 100 rpm
    • 2:30 min @ 88% (88w) 85 rpm
  • 5 min @ 55% (55w) 85 rpm
  • 5X
    • 1 min @ 105% (105w) 70 rpm
    • 3 min @ 88% (88w) 90 rpm
  • 5 min @ 55% (55w) 85 rpm
  • 7X
    • 1 min @ 115% (115w) 100 rpm
    • 1 min @ 55% (55w) 85 rpm
  • 6 min @ 55-25% (55-25w)