Threshold

LOAD-W6

  • Cycling
  • 1h 46mTime
  • 131Stress
  • 0.86Intensity
  • 21Popularity

About this workout

This workout features a classic threshold main set that hammers out 3 intervals of 5 minutes at 86% FTP, perfect for simulating the effort required in weekly group rides and time trials. It’s a sustainable effort that builds your FTP and prepares you for those critical moments when the pace surges.

itapers88

Workout structure

  • Warm-Up 5 min @ 40-65% (40-65w)
  • Warm-Up 5 min @ 70% (70w)
  • 3X
    • Interval 5 min @ 86% (86w) 50 rpm
    • Interval 4 min @ 104% (104w) 60 rpm
    • Interval 30 sec @ 120% (120w)
    • Rest 5 min @ 70% (70w)
  • Interval 4 min @ 86% (86w) 50 rpm
  • Interval 4 min @ 104% (104w) 60 rpm
  • Interval 30 sec @ 120% (120w)
  • Rest 5 min @ 70% (70w)
  • Interval 3 min @ 86% (86w) 100 rpm
  • Interval 1 min @ 104% (104w) 90 rpm
  • Interval 3 min @ 86% (86w) 100 rpm
  • Interval 1 min @ 104% (104w) 90 rpm
  • Interval 3 min @ 86% (86w) 100 rpm
  • Interval 1 min @ 104% (104w) 90 rpm
  • Rest 5 min @ 70% (70w)
  • Interval 3 min @ 86% (86w) 100 rpm
  • 2X
    • Interval 1 min @ 104% (104w) 90 rpm
    • Interval 3 min @ 86% (86w) 100 rpm
  • Interval 1 min @ 104% (104w) 90 rpm
  • Rest 5 min @ 70% (70w)
  • Cooldown 5 min @ 70-50% (70-50w)