Threshold

long ride

  • Cycling
  • 2h 50mTime
  • 176Stress
  • 0.79Intensity
  • 65Popularity

About this workout

This threshold workout features five hard 3-minute efforts at 105% FTP, perfect for honing the pace you’ll sustain during a time trial or weekly group ride. It’s a solid choice for a long ride day when you want to build your endurance while pushing your limits without overcooking yourself.

Adam Chmielowski

Workout structure

  • Warm up 20 min @ 55-75% (55-75w) 85-95 rpm
  • Warm up 5 min @ 75-90% (75-90w) 90-100 rpm
  • Warm up 3 min @ 90-105% (90-105w) 100-110 rpm
  • Warm up 2 min @ 55% (55w) 80 rpm
  • 5X
    • 30 sec @ 120% (120w) 90-100 rpm
    • 2:30 min @ 105% (105w) 85-95 rpm
    • 10 min @ 75% (75w) 85-95 rpm
  • 60 min @ 75% (75w) 85-95 rpm
  • 15 min @ 55% (55w) 80 rpm